Stephanie Under Construction Blog

In the hustle and bustle of daily life, it’s easy for our medicine cabinets to become neglected corners of clutter and chaos. Yet, these seemingly innocuous spaces hold significant importance for our health and well-being. As we celebrate Clean Out Your Medicine Cabinet Day (Friday, April 19), it’s the perfect opportunity to roll up our sleeves, declutter, and refresh these vital storage spaces. Let’s embark on a journey to transform our medicine cabinets into organized sanctuaries of health and tranquility.

The Importance of Decluttering:
Our medicine cabinets often harbor expired medications, half-empty bottles, and forgotten prescriptions. Not only does this clutter create unnecessary stress, but it can also pose serious health risks. Expired medications lose their efficacy and may even become harmful if consumed. Moreover, a disorganized medicine cabinet can lead to confusion and mistakes when trying to locate specific items in times of need.

Steps to a Refreshed Medicine Cabinet:

1. Take Inventory: Begin by emptying out your medicine cabinet and laying out its contents. Check expiration dates on medications and discard any that are no longer safe for use. Dispose of expired medications properly to prevent accidental ingestion or environmental contamination.
2. Organize Mindfully: Categorize your remaining items into groups such as prescription medications, over-the-counter remedies, first aid supplies, and personal care products. Use clear containers, baskets, or shelves to keep similar items together and easily accessible. Consider labeling shelves or containers for added convenience.
3. Streamline Essentials: Assess which items are essential for your health and well-being. Keep only the medications and supplies that you regularly use or may need in emergencies. Dispose of duplicates or items that you no longer require.
4. Check Safety: Ensure that medications are stored in their original containers with legible labels intact. Store medications out of reach of children and pets, preferably in a locked cabinet or high shelf. Avoid storing medications in humid or excessively hot areas, as this can compromise their effectiveness.
5. Create a Maintenance Plan: Establish a routine for regularly reviewing and decluttering your medicine cabinet. Set reminders to check expiration dates every few months and promptly dispose of any expired items. Encourage family members to follow the same guidelines for maintaining a tidy and safe medicine cabinet.

1. A well-organized and clutter-free medicine cabinet offers numerous benefits:

• Promotes safety by reducing the risk of accidental ingestion of expired or incorrect medications.
• Facilitates quicker access to necessary medications and supplies during emergencies.
• Enhances peace of mind knowing that your medicine cabinet is stocked with essentials and free from unnecessary clutter.
• Encourages better medication adherence and management, leading to improved health outcomes.

• On Clean Out Your Medicine Cabinet Day, let’s commit to revitalizing these often overlooked spaces in our homes. By decluttering and organizing our medicine cabinets, we not only promote safety and efficiency but also cultivate a sense of well-being and harmony. Embrace this opportunity to refresh your medicine cabinet and embark on a journey toward a healthier and more organized lifestyle.

I posted this on social media and in my newsletter, but I know that I have a number of blog followers who don’t engage with me on these avenues. Would you consider taking a few minutes and completing this form to nominate Heart and Sole Fitness & Wellness for the EntrepreneuHER grant? Whether we’ve had a consultation, you’re a regular client, taken a group class/webinar/speaking engagement, attended an event, or purchased one of my books–you’re a customer.  Here’s the link to nominate: https://www.nba.com/suns/empowerment/

Here’s some of the basic information the questionnaire asks to help complete the form:
Years in Business: 4
Website: heartandsolefit .com (remove space)
Facebook: facebook .com/heartandsolefit (remove space)
Twitter: twitter .com/HSFitnessLueras (remove space)
Instagram: instagram .com/heartandsolefitnessandwellness/ (remove space)
LinkedIn: linkedin .com/in/heartandsolefit/ (remove space)
Number of Employees: 2
Owner: Stephanie Lueras
Business Address: 3175 Rustler Drive, LHC, AZ 86404
Biz Phone: 602-621-3392
Email: stephanie@heartandsolefit.com
Certifications/Achievements: Certified Personal Trainer, Orthopedic Fitness Specialist, Certified Diabetes Care and Education Specialist, Nutritionist, Group Fitness Instructor, TRX Certified Instructor, SilverSneakers Instructor, ICAA Senior Wellness Certification, Trauma-Informed Care

I appreciate you taking the few minutes to help support my business!

‘Tis the season for many occasions to share gifts with our family, friends, and other loved ones.  Wellness gifts that focus on self-care and overall well-being can make thoughtful and meaningful presents. Everyone’s tastes can be different, so some more personal wellness gifts should keep the recipient’s tastes in mind. This post (much shorter and less content) appeared in the Today’s News Herald on December 7, 2023–I’m including it here so you have clickable links to recommendations and even more ideas than I could fit in 800 words!

The holiday season is not a time for gifting diet-centric products.  Scales, weight-loss products, fitness equipment, and other items are not what someone wants to unwrap unless it is specifically requested.  But—since you’ve had me around the last couple years, you know that health is independent of weight, so there are many ways that we can give others to enhance their personal health and wellness.

Essential oil diffusers can create a calming and relaxing atmosphere.  The sky is the limit when it comes to essential oils—there are small and cheaper to large and extravagant diffusers, and a plethora of oil options out there to choose from.  Unless you know your recipient and their tastes well, stick to more neutral scents with a broad number of uses like eucalyptus, lavender, and peppermint.  My personal favorites in this category are Bluzen diffusers and Ocean Therapy Potions for the purest essential oils. (this is my favorite Bluzen diffuser. I can go on and on about Ocean Therapy Potions–their oils and roller blends are out of this world!)

Scented candles with natural fragrances can enhance the ambiance of a room and promote relaxation. When buying candles, this is not the time to hit the dollar store.  Quality candles last longer and are made with ingredients that won’t cause undue stress on our body with their toxic load.  Consider candles poured with soy wax or beeswax as opposed to paraffin wax with a paper, zinc, tin, or cotton wick core or a wooden wick.  In large part, wicks with unsafe ingredients to burn have left the market, but it’s important to consider how the candle was made.  There is no regulation when it comes to defining “natural” fragrances, but consider candles with synthetic fragrance oils due to allergies and helping to keep products cruelty-free.  Buying local is always great for these products—check out the farmers market, swap meet, and other shop small pop-ups this season. If you can’t get out to shop local, here’s my favorite soy candle with cotton wick, coconut wax long-burning candles, soy wax gift candle tins, and soy wax with wood wick candle (for that crackly sound!). If you want to go flameless or use candles in a safer way, consider a candle warmer.

Treat your loved one to a spa day, massage, manicure, pedicure, facial, or other spa and esthetic services. It’s a great way for them to unwind and de-stress, but only if they like these things.  I know too many people that have received gift certificates for places that the giver loves, but it collects dust on the recipient’s desk because they aren’t interested in these very personal wellness services.  I’m a fan of Joshua Tree Spa and Purely Balanced Beauty locally.

If hands-on services aren’t preferred, but you’re still looking for a spa-type gift. Consider a percussion massage gun (these are priceless when you have stiff or sore muscles!) or at home spa kit.

Gift a subscription to online fitness, yoga, or meditation classes, or consider purchasing classes at a local studio or community pool.  Many of our local businesses in this arena offer gift certificates/passes, my business included (reach out for gift vouchers for ANY service Heart and Sole offers!).  This too is a highly personal item and should err on knowing your recipient’s tastes and what activities they enjoy engaging in.

Fitness trackers fall into a grey area with wellness gifts.  Often considered diet-centric by many to track weight-loss metrics, they can also provide a wealth of information that aids in tracking other benchmarks of wellness that are important to an individual.  A fitness tracker can help someone monitor their physical activity, sleep patterns, and overall health.  There are trackers with a myriad of different features available at many price points. Check out DC Rainmaker to help choose the best wearables for your gifting needs.

Indoor plants not only add beauty to a space but also have potential health benefits by improving air quality.  While I always think I want to love plant gifts, I tend to be excellent at killing them. (I really want to be that plant lady…I mean, I’ve kept a basil plant alive for 2 months now)  Be conscious of children, pets, and allergies in a household when gifting plants or flowers.

Luxurious bath products can turn an ordinary bath into a spa-like experience but knowing your audience is important.  Oftentimes bath sets are a go-to for grab bag or white elephant gifts, but they often can end up re-gifted if someone isn’t a fan of baths, doesn’t have a bathtub to soak in, or has sensitive skin issues with these products. We have many artisans locally that make these products and sell at various events or via social media (Old West Soap Co. is my fave–have you tried their muscle gel yet?!), but if you need something a bit different check out my favorite bath salts, bubble bath, bath bombs, and tub accessories.

A collection of high-quality teas or freshly roasted coffee can be both soothing and enjoyable.  While different tastes can be hard to gauge, this is an easy gift for a broad group of recipients, and they are able to share.  Consider local coffee companies that roast on-site like River Blend Coffee.

Smaller gifts to consider are art supplies for creative folks, a soft and fuzzy blanket (something I always get excited about!), journal and/or pen set for organization and self-reflection, sleep mask, or white noise machine. Or maybe you have some ideas for a unique gift–some of my favorite small businesses that can make your dream a reality are Arizona Baby Cakes (non-edible gift cakes for all occasions), Damsel in Defense (personal security products for the whole family), Havasu Dental Center (beyond that regular dental care, teeth whitening can be a welcome gift for the right person), Kreations by Kendra (custom cakes), Laser Kreations (some of the most beautiful custom metal, wood, glass, leather, and granite products I’ve ever seen–Tom is an artist!), Mary Kay Cosmetics (call my gal Carol Ann at 928-453-6046), or IV therapy from Concierge Health.

The possibilities are practically endless when it comes to wellness gifts.  I’ve hit on the most popular above, and if you go to the blog on my website, you can see more suggestions, brands, and links to specific products.  If you want to give a gift in the wellness realm and be practical, consider a grocery store gift certificate so your recipient can stock their home with fresh and nourishing foods—this is an often overlooked but extremely welcome gift for many households. (Pssst: my preferred grocery store is Safeway, lol)

It has been a hard year for many of us, and financial wellness is a part of our health and well-being. In addition to practical gifts like grocery store or restaurant gift cards or food gift baskets from local establishments, consider paying a bill or providing a service to a friend or family member that can use that hand up.

As always, a gift comes from the heart and is appreciated by its recipient.  I hope I’ve given you some ideas for that hard-to-shop-for individual in your life to help support them in living their best life. Please reach out with any questions or if you need other recommendations!

(As an Amazon affiliate, I might receive commission from purchases associated with the links above…I haven’t actually received any as of writing this, but they still make me post this statement.)

(Note from Stephanie Lueras, Founder/CEO of Heart and Sole Fitness & Wellness: This is a guest article, not authored by me. Facts and claims are the responsibility of the author, Jamie Winn, PharmD and Universal Drugstore, but I’m definitely not undermining the importance of this valuable information–though I always support shopping local and shopping small. Not to be taken as individual medical or fitness advice, seek assistance from a medical provider or certified fitness professional for further care.)

Christmas may feel like some time away for those not yet in the festive spirit, but health professionals warn that we should start planning now.

Many pharmacies and healthcare facilities experience increased demand in the lead-up to the holiday season and it’s common to have adjusted hours or deadlines.

Jamie Winn PharmD, Medical Director at Universal Drugstore commented: “There are plenty of deadlines over the holidays such as the last day to mail Christmas cards, or the last day to order presents, but none of these orders are as important as your prescriptions.

If you get caught short, you could spend the entire holiday period without medication that you rely on for your health. Missing even one dose of many medications can lead to a worsening of symptoms or slow down recovery. There can also be negative effects such as withdrawal symptoms or serious setbacks to your health. These aren’t things you want to be experiencing during a special time of the year, so be sure to plan ahead.”

The pharmacists at Universal Drugstore have shared their expert tips to ensure you have your medications before the Christmas break,

1. Plan ahead: Check with your pharmacy, doctor’s office, or healthcare provider for their specific cut-off times and holiday schedules. These can vary, so reaching out to your pharmacy or healthcare provider as early as possible will ensure you’re well-prepared for the holiday season.

1. Order early: Try to request your prescription refills at least a week or more before the holiday period to allow for any potential delays or increased processing times due to the holiday rush.

1. Be aware of shipping times: If you use mail-order pharmacies or delivery services, factor in extra time for shipping due to potential delays around the holidays. 

1. Keep track of your medications: Ensure you have enough medication to last you through the holiday season. Don’t make the mistake of thinking you have just enough to see you through the holidays, as there may be a backlog of prescriptions to be filled in January. 

1. Be travel-aware: If you plan to travel by flying over the holidays, make sure to pack your prescription in your carry-on luggage – checked baggage has a risk of getting lost by the airline. Keep your pills in their original containers, and you may need to obtain a letter from your doctor to carry certain pills into other countries. This is something to be aware of ahead of time. 

If you run out of vital medication over the holidays, you may be unable to contact your doctor or pharmacist due to holiday closures. Make sure to use emergency contact numbers to contact a healthcare professional for advice, or visit your nearest urgent care center if you start to experience any worrying symptoms. 

(Note from Stephanie Lueras, Founder/CEO of Heart and Sole Fitness & Wellness: This is a guest article, not authored by me. Facts and claims are the responsibility of the author, Dr. Alan Lindeman, but I’m definitely not undermining the importance of this valuable information. Not to be taken as individual medical or fitness advice, seek assistance from a medical provider or certified fitness professional for further care.)

“Rural Doc” Alan Lindemann, M.D., the award-winning obstetrician, maternal health expert, and author of “Pregnancy Your Way: Choose a Safe and Happy Birth,” Shares: Exercising While Pregnant — What’s Safe, and What Isn’t?

A) Continuing Pre-Pregnancy Exercise Regimes: “As a rule, yes, you can continue your pre-pregnancy regime, and no, this isn’t the time to try a new regime. As long as your exercise program remains the same as it was before pregnancy, exercise will be safe. Use common sense, however, if your program included more strenuous exercise such as gymnastics, etc.”

B) Bike Riding: “I would recommend a stationary or recumbent bike indoors rather than riding outdoors while pregnant due to the accident risk. The motion of pedaling will not hurt your baby unless you are having triplets or quads. The real issue is blood supply to your legs while pedaling. Therefore limit the duration to 15-20 minutes, and keep your pulse under 135.”

C) Walking: “Outside is a safe place for you to walk, but I would suggest you practice social distancing due to seasonal viruses. I would not recommend wearing a mask if you plan on walking during pregnancy as it will probably interfere with your exercise. You can slow down if this is bothersome.”

D) Effect of Exercise on Your Baby: “Some fear exercising during pregnancy will cause the baby to be smaller — this is not true unless you have started a new exercise program and are not eating a well-balanced diet, or you are not gaining enough weight.”

E) Stopping Exercise: “Your baby won’t be hurt by stopping your pre-pregnancy exercise program altogether. If you don’t feel like continuing your previous routine, you could try cutting back but still exercise a little, if this feels more doable.”

About Dr. Lindemann:

An obstetrician and maternal mortality expert, “Rural Doc” Alan Lindemann, M.D., teaches women and their families how to create the outcomes they want for their own personal health and pregnancy. A former Clinical Associate Professor at the University of North Dakota, he served as a clinical faculty member and preceptor with medical students in rural rotations. In his nearly 40 years of practice, he has delivered around 6,000 babies and achieved a maternal mortality rate of zero! Learn more at PregnancyYourWay.com.

(Note from Stephanie Lueras, Founder/CEO of Heart and Sole Fitness & Wellness: This is a guest article, not authored by me. Facts and claims are the responsibility of the author, Jamie Winn/Universal Drugstore, but I’m definitely not undermining the importance of this valuable information. Not to be taken as individual medical advice, seek assistance from a medical provider for further care.)

With an estimated 20 million people getting sick from norovirus each year¹, medical experts share what to do if you catch it.

Jamie Winn PharmD, Medical Director at Universal Drugstore, commented: “Norovirus is a highly contagious virus which leads to inflammation of the gastrointestinal tract, causing unpleasant symptoms such as diarrhoea, vomiting and nausea. While you can catch Norovirus at any point throughout the year, there is often a spike in infections during the winter months due to the increase in time spent indoors, in closer proximity to more people. This, alongside our weakened immune systems in the winter, can lead to an increase in transmissions of the virus and a spike in infection. 

“Once coming into contact with the virus it can take anywhere from twelve hours to two days for symptoms to develop, and lasts an average of three days for the majority of healthy adults. Norovirus can be unpleasant, but there are some tips you can follow to prevent the worsening of symptoms.”

What to do if you have Norovirus:

• Isolate: the most important thing you can do when you contract Norovirus is isolated. Due to how contagious the virus is you should isolate yourself and stay off work and school until you have a full 24 hours without any symptoms. This will prevent you from transmitting it to anyone else. 
• Stay hydrated: the main symptoms of Norovirus are severe diarrhoea and vomiting, which means that you lose fluids at an extreme rate. For this reason, making sure you are drinking enough water is vital so as to replace electrolytes and fluids, keeping dehydration at bay. Oral rehydration solutions are a good way to manage this. We recommend taking small sips of water every 10 minutes or so to see if your stomach can handle it because drinking too much too quickly will lead to further vomiting. If you find yourself able to keep down little sips, gradually increase how often you take them. 
• Rest: symptoms of Norovirus last roughly three days for most adults and while the only treatment for the virus is to let it run its course, resting will not only help you feel more energised once the symptoms have eased, but I can also prevent symptoms such as dehydration from worsening.
• Maintain good hygiene: make sure to regularly wash your hands and wipe down any surfaces you come into contact with to remove any germs and reduce the risk of further transmission. This is especially important if you share a house with other people and use communal areas. 
• Avoid certain foods: Stick to bland, plain food such as dry toast or crackers and avoid spicy, greasy and dairy-based products as these can exacerbate digestive discomfort. You may find that you have no appetite at all during the first 24 hours, so really focus on keeping down enough fluid. 
• Painkillers: if you develop a fever take some anti-fever medication such as ibuprofen or acetaminophen to help ease the discomfort. 
• Seek medical attention: most norovirus cases do not require medical attention, and due to how contagious the virus is you should refrain from going to the hospital or the doctor. However, if you are becoming severely dehydrated, cannot drink any fluids or have a high temperature for an extended period of time it is important to seek medical attention as the virus may be affecting you more severely. Norovirus also affects the elderly, young children and those with an underlying health condition more than the average adult, so make sure to monitor the symptoms closely and be ready to seek medical help if they worsen. 

References: ¹https://www.nbcnews.com/health/health-news/norovirus-spreading-symptoms-rcna69928

(Note from Stephanie Lueras, Founder/CEO of Heart and Sole Fitness & Wellness: This is a guest article, not authored by me. Facts and claims are the responsibility of the author, Prevent Cancer Foundation, but I’m certainly not disputing the importance of preventative care, screening, and treatment of any form of cancer.)

Background:

One in 8 women will be diagnosed with breast cancer in their lifetime; however, this reality is even more startling when you consider the results of an annual survey from the Prevent Cancer Foundation, which shows 1 in 10 women ages 40 and older have never had a breast cancer screening.

The news comes from a 2023 report from the Prevent Cancer Foundation that 65% of Americans 21 years of age and older say they are not up to date with one or more routine cancer screenings, including a third of women ages 40 and older who are behind on their breast cancer screening.¹  

Most people don’t experience signs or symptoms of cancer until it’s in advanced stages, but this and other findings from the Foundation’s first annual Early Detection Survey emphasize the need for education surrounding the importance of early detection.

Early detection of cancer can mean less extensive treatment, more treatment options and better chances of survival.

Survey participants cite inability to afford the cost (31%), lack of symptoms (25%)²and fear of a cancer diagnosis (22%) as top reasons for not being up to date on their breast cancer screening. Additionally, 16% of women who are not up to date on their breast cancer screening cite time as a barrier to staying up to date—saying their schedules are too busy or they cannot take time off from work.

Some of the barriers cited above are a result of social determinants of health (SDOH), or conditions in the environments where people live that impact their health, well-being and quality of life.³

SDOH significantly influence a person’s health care journey and can impact access to insurance or preventive care, like routine cancer screenings.

The survey highlights how Hispanics are disproportionately impacted by these factors, with Hispanic participants reporting significantly lower rates for breast cancer screening (46%) than Black participants (61%) and white participants (63%).

While the incidence rate of breast cancer is highest among white people, studies report higher death rates among Black people, illustrating a need for continued research and action to eliminate disparities and achieve better outcomes across all populations.

Breast cancer is highly curable if found in its early stages before it has spread to surrounding areas of the breast. Getting routine screenings as recommended is key to discovering better outcomes for a disease that takes the lives of more than 40,000 people in the U.S. every year.

“We have come a long way in being able to find breast cancers early to achieve better outcomes, but in order to take advantage of improved technologies and treatments, we need women to get breast cancer screenings,” said Jody Hoyos, CEO of the Prevent Cancer Foundation. “By understanding the problem—the real reasons people aren’t going to the doctor—and working to address the issues identified, we can increase screening rates and empower people to stay ahead of cancer.”

People of average risk⁴ should follow these screening guidelines:

From ages 25 to 39: Three-year check-up

Talk with your health care provider at least once every three years for risk assessment, risk reduction counseling and a clinical breast exam.

Beginning at age 40: Annual check-up and 2D OR 3D screening mammogram (breast tomosynthesis)

See your health care provider for risk assessment, risk reduction counseling and a clinical breast exam. Get your screening mammogram annually if you are at average risk. Discuss the benefits and risks of screening tests with your health care provider and talk about which screening method is right for you.

Menopause: Hormone replacement therapy

Talk with your health care provider about breast cancer risks associated with hormone replacement therapy.

If you are at high risk, talk with your health care provider about beginning annual screening mammograms and magnetic resonance imaging (MRI) at a younger age and/or getting screened more often.

Information and resources on all cancer types studied in the 2023 Early Detection Survey—including information on relevant screenings—can be found at www.preventcancer.org/betteroutcomes.

___________

¹The cancer screenings studied in this survey were for breast cancer, cervical cancer, colorectal cancer, oral cancer, lung cancer, prostate cancer, skin cancer and testicular cancer.

²Routine screening based on guidelines is recommended for people of average risk, even when there are no signs or symptoms of cancer. Symptoms often do not appear until cancer is in advanced stages.

³https://health.gov/healthypeople/priority-areas/social-determinants-health

⁴https://www.nccn.org/guidelines/guidelines-detail?category=2&id=1421

About the Prevent Cancer Foundation®

The Prevent Cancer Foundation® is the only U.S.-based nonprofit organization solely dedicated to cancer prevention and early detection. Through research, education, outreach and advocacy, we have helped countless people avoid a cancer diagnosis or detect their cancer early enough to be successfully treated.

For more information, please visit www.preventcancer.org.

…and we’re back with the same song, different tune. It’s September, people. September. I’m already seeing the posts from direct sellers/social sellers/MLMs (can we stop adding new names to this list?) that it’s time to get started working on your “holiday body.”

WTF?

Strikingly similar to the New Year’s resolution push, summer/bikini bodies, wedding-ready, and more, mainstream media has convinced us that for every major event and milestone in life that “looking our best” suggests weight loss, increased focus on restrictive practices, and more.

And what exactly is a holiday body? Adorning yourself with tinsel and twinkle lights to observe a holiday? A certain body size is not a requirement to celebrate life and all it includes.

Holidays and special events are just that–a special time. There’s often traditional foods that we don’t get to experience other times of year, more social engagements, and less routine around our usual habits. However, there’s a prevalent idea that seems to persist year after year: the need to “slim down” for the holidays.

The concept of slimming down for the holidays often comes with unrealistic expectations. People set themselves up for disappointment by thinking they can lose a significant amount of weight in a short period. Rapid weight loss is often unhealthy and difficult to maintain–and the constant yo-yo dieting sets people up for increased risk of heart-related events, insulin resistance, and metabolic chaos.

The “holiday body” can lead to restrictive eating habits, which can be detrimental to both physical and mental health. Restricting yourself from enjoying holiday foods and traditional meals can result in feelings of deprivation and guilt, potentially leading to binge eating or an unhealthy relationship with food.

Holidays are about celebrating, connecting with loved ones, and creating cherished memories. Focusing too much on dieting can distract you from the true essence of the season. Food is more than simply fuel for our body–it’s tradition, connection, love, and so much more.

Pressure created by dieting before the holidays can create unnecessary stress and anxiety. The holiday season is already a busy time with various commitments and responsibilities. Adding the stress of weight loss goals can negatively impact your mental well-being. Yo-yo dieting and/or the constant pursuit of the occasion-specific body reinforces a harmful diet culture. Dieting often leads to a cycle of weight loss and regain, which can be detrimental to overall health. Instead of focusing on quick fixes, it’s better to adopt a long-term, sustainable approach to the health and wellness outcomes most important to you (habits).

Rather than fixating on losing weight for the holidays, shift your focus to maintaining the habits that serve how you want to feel throughout the year. Embrace a mindful approach to eating that includes nourishing your body with a vast and varied diet, and giving yourself permission to include all foods.

This idea of the holiday body is rooted in unrealistic expectations, restrictive eating habits, and unnecessary stress–and it’s got to go. Enjoy holidays and special events by savoring the flavors, spending time with loved ones, and prioritizing your overall well-being. It’s not about attaining a certain size for a few weeks; it’s about feeling how you want to feel through the habits that serve you year-round.

Summer body…holiday body…wedding body–all the same.

It finally happened…almost 4 years into (surgical) menopause, I’m starting to experience more symptoms other than the “menopause belly” (even though I’m fat, I always had a fairly flat stomach). Being perpetually cold (I lack thermoregulation), I’m not mad about the newest development: hot flashes…I don’t appreciate cold-hot-cold extremes. At least right now it’s mostly isolated to a small range of time from about midnight-ish until I wake up at 4am, so it’s not awful.

While a slight annoyance and inconvenience, I’m not mad at this reality. I did not immediately start HRT after my hysterectomy because as I discussed with my doctor (paraphrased), “your body is so messed up that surgery likely will bring it back to equilibrium and you won’t need HRT. I can’t predict the future, and it’s always a possibility, but it’s not an immediate concern.”

15 years in the making and an absurd number of consultations–medical discrimination is real. “But you might want kids” is a bullsh*t reason to deny needed healthcare, especially when I was solid in my choice and in agreement with my spouse 🙄. I was never more grateful to find an ob/gyn willing to listen and provide what I needed. Finally having surgery was a huge improvement in my health. While my body still doesn’t regulate and maintain ferritin stores, I haven’t had an iron infusion–received weekly back then–since a week before surgery in November 2019 (while I barely hang at the bottom of the curve, we manage it differently now). The fatigue is better, but still exists. That is the reality of an auto-immune disease–as much as it sucks, I’ve become conditioned to simply being tired despite trying to tackle on all fronts. And many other improvements. Undeniably, my overall health and wellness improved a thousand times over.

We keep an eye on things and will take action when warranted/as needed. Due to the nature of my work, I’m well versed on many options and how to thrive through menopause symptoms as I walk alongside several clients that have varied experiences–I simply need to follow my own advice. 🤣 I’ve also got some bloodwork coming up in a little less than a month where I had requested some updated panels looking at some specific areas, so I’m curious to see where things are now and what might be next if there have been some changes to consider. There’s a lot of possibilities as we evaluate different options at the right time. Stay tuned…

(Comment/DM boundary: this post is not a solicitation for advice, “what I do,” or product recommendations–I’m covered, thanks 😘)