JenOni

Health

My First Colonoscopy and Preparation for the Screening

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Colonoscopy

A colonoscopy is a required screening for colorectal cancer at age 50. After discussing with friends and family, I knew some of the details related to the overall procedure.  Last year, Will Smith posted himself in a hospital gown on the day of his procedure. Will neglected to include was the reality of preparing for a colonoscopy.  I will try to give as much detail as possible. 

Colonoscopy Prep

Where do I start? I would suggest eating light at least 3 days before the procedure. Why? The colon has to be cleansed for the procedure. This means according to my doctor’s instructions you will have to take laxatives. The food that goes in must come out.   If possible I would do the procedure on a Monday morning so the prep is on Sunday. I think the more relaxed you are the better.

Three Days Before Colonoscopy

My prep instructions mentioned three days before to avoid nuts, seeds, and popcorn. Also, to stop iron supplements.  I stopped taking my fish oil and vitamin E supplements the weekend before since these are blood thinners.  I stopped my multivitamin on Monday before.  Another suggestion I have is to THOROUGHLY READ INSTRUCTIONS for prep and allow time to call the doctor if you have any questions.

Two Days Before Colonoscopy

Two days before the procedure I tried to stick to my usual diet of whole grains, veggies, protein, and fruit for my three meals.  The day before my procedure was restricted to only two meals, breakfast and lunch before my clear liquids only.

The Day Before Colonoscopy

There are restrictions on eliminating whole grains from meals. This means no oatmeal, brown rice, whole wheat products.  My doctor’s instructions said to have low residue foods and I had to Google to find foods in this category. My breakfast included scrambled eggs and turkey bacon. Lunch was black beans and sweet potato.  From 1:00 PM on no solid foods and only clear liquids. This means no beverages with color. 

Prep Begins…

Before starting laxatives, plan to be near a bathroom. I had to purchase Dulcolax, 64oz of Gatorade(clear) and 238 g Miralax. My first round was taking 4 tablets and then two hours later drinking the first 32oz of Gatorade/Miralax mixture. It’s a process and it is uncomfortable.  My ob/GYN told me to buy baby wipes and Desitin.  This was the best advice. Sleeping was really just a round of catnaps.  A double dose of laxatives kept me in the bathroom multiple times throughout the wee hours of the morning.  

The Day of Colonoscopy

My second round of the 32oz of Gatorade/Miralax was to be taken 5 hours before I left for the procedure.  I will say it did get easier as the cleansing was almost complete.  The procedure was done at an endoscopy center. You must have someone to drive you and stay. The check-in was simple as I changed into two gowns and kept on my socks. The first nurse reviewed whether I finished the prep and how much and when I stopped drinking liquids before I arrived. The next nurse inserted my IV. Then the doctor came in to explain the procedure.  Next, the nurse anesthetist wheeled me into the procedure room.  I was given oxygen, blood pressure cuffs, tabs to monitor heart rate.  Once the nurse gave me the anesthetic it took 30 seconds to work. The whole procedure was about 20 minutes. I cannot remember one part even being rolled to recovery.

Recovery/Discharge

When I awoke to voices I was in recovery as the next nurse came in to check my vital signs.  I stayed here for about thirty minutes.   My doctor came in to tell me my colon “was boring” and I should schedule to do another one in 10 years and continue eating fiber.  My discharge nurse reviewed my discharge instructions and I was permitted to leave.

What to Expect After the Colonoscopy

The whole procedure was about an hour and a half to two hours from check-in to discharge.  A colonoscopy blows air into the colon so the doctor can view it.  I did feel gassy right after the procedure.  The best part is I could finally eat a meal and my stomach was calling me to ChickFilA.

Days after the Colonoscopy

A few things to do after the procedure is to walk around to help the air to escape.   I never thought passing gas and burping would feel so good. As far as resuming my diet, I tried to slowly move back to my regular food. The nurse told it will take 1-3 days for a normal bowel movement.   It helped me to have Miralax on hand to take so my system was back to normal.

Screening is Important

Preventive health is a must. I would not put this off at age 50.   African-Americans have a greater risk of colorectal cancer which is why screening is important. Last year, a report encouraged African-Americans to get screened at age 45.  I would recommend checking with your insurance provider and healthcare professional on necessary screenings and vaccines at the age of 50.

2020 is a New Year to Refocus and Renew on Health

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2020 A New Year

Fitness Journey

2019 marked my second year of working out consistently. The best thing I  found a passion for is fitness.   Also, changing my diet and finding foods that are good for me has helped a lot.  I believe fitness is the best medicine for physical and mental health.  My motivation comes from seeing the results each month, setting goals, and holding myself accountable.  In addition to the motivation to stay consistent, I feel staying fit gives added confidence. 

Milestone Birthday


In 2019 I had a milestone birthday and fitness is helping me survive the phases of menopause.  Strength training is helping to burn unwanted fat and allows me to maintain my goal weight.   It is excellent for improving bone density. I cannot emphasize enough how important diet plays a part in maintaining physical health.  Now I eat foods with intention based on benefits to my body.  There are days when I have a cheat meal or my favorite cheat snack of chips or chocolate.  I believe in moderation and not elimination.  

How and What I Eat

The biggest win for me is keeping track of my macros. My Fitness Pal is a great app to track what you eat. Macro is a combination of carbs, protein, and fat.  I can attribute my muscle mass to learning how much protein I needed to eat for the right results.  There are a number of resources to learn about fitness and nutrition.  I love Shape and Health magazines.  Social media has a number of fitness groups to join.  The social media fitness community provides an opportunity to share ideas and celebrate wins. My favorite athleisurewear is from Fabletics.

http://fabletics.7eer.net/c/1459951/412409/4144

My 2019 Fitness Journey from week one to week fifty-two. All of my home workouts were from two to three days per week. The results achieved with consistency are enough to continue my fitness regiment.

Week 52

Week 1


I started my IG page as a way to keep me consistent and motivated.  You can follow me at @cocoafitmom or @cocoamommy. Here’s to a Happy and Healthy 2020!

Perimenopause for Me and How Asking My Doctor Questions Helped Me

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Perimenopause

I am not an expert on perimenopause. However, the whole idea of perimenopause did not hit me until my period became irregular. During my annual ob/GYN visit last year, I remember my doctor saying over time taking “birth control pills will cause more harm than good”. After I started taking pills three years ago, I realized what she meant by that statement.

Irregular Periods

In July, my period started and it was a continuous nuisance. After consulting with my doctor, she suggested I double up on my birth control pills. This was a temporary remedy and my period started again. Next, I tripled up on my birth control pills and this was ineffective too. I talked to my OB/GYN about options and she suggested a few alternatives beyond the birth control pill.

IUD/Endometrial Ablation

One option was an IUD which I considered but decided may give me the same results as my birth control pills. Next, she suggested endometrial ablation which was a new procedure for me to consider. It involves a quick in-hospital procedure in which heat is applied to my endometrial lining to reduce my periods and in some cases stop them altogether. After researching as my doctor instructed I felt this was a possible option. This procedure prevents pregnancy and at fifty this is perfect news. I believe selecting healthcare options should be done on an individual basis as we have different goals.

Cyclic Progesterone

Lastly, my OB/GYN suggested I try cyclic progesterone. This required me to take two hundred milligrams of progesterone for twenty-one days. Once I finish and my period starts again I am to start taking again on day fourteen of my period. I had to remind myself the first day of bleeding/spotting is day one. This treatment brought relief within three to four days. It taught me to always keep the line of communication open with my healthcare professionals. None of these symptoms are new but the number of options may lessen juggling the uncertainty.

Night Sweats

One common thing I have experienced is night sweats not hot flashes. I researched and started taking Vitamin E after consulting with my physician assistant. Since Vitamin E is a blood thinner I discussed during my OB/GYN visit and my doctor suggested taking every other day.

Weight Gain

As far as weight gain, I try to consistently workout each week at least two to three times. Strength training offers so many benefits specifically burning fat. My diet is better in terms of the type of foods I eat each week. I try to balance each meal with whole grains, good carbs, protein, veggies or fruit. Water consumption is a daily necessity. I know that processed and fast foods do not agree with me and or digestive tract. The saying you are what you eat definitely applies to me. I have learned to make better choices when it comes to how and why I eat certain foods.

Aging is inevitable but I am convinced by communicating with my healthcare professionals I can address what is needed. This journey has taught me to embrace each moment and never make assumptions when it comes to my health care.

My Birthday is the Big 5-0 with Fitness and Eating Well for Healthy Living

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Birthday

Milestone Birthday

How to celebrate a milestone birthday? One way is gratitude for reaching another year and make a milestone the best filled with great memories. A milestone birthday is definitely a reason to celebrate. My 40th birthday feels like a blur and looking back it was not the best milestone birthday. I learned from that year it is important to change what was no longer giving me purpose. It was also when I learned change can be the best decision in moving forward in a healthier lifestyle.

Fitness Journey

What I learned in the last two years of committing to taking of myself through fitness and eating well is that change is possible with hard work and consistency. In order to adopt a healthier lifestyle, I learned it takes dedication, accountability, and commitment. It is not only a physical change but change in mindset. I feel like I have reprogrammed my brain to eat better and know the why of my food choices. It also takes being your own cheerleader to encourage putting in the time and focus for every workout. Also, it helps to surround me with likeminded people who are focused on a healthy lifestyle.

Lifestyle Change

A lifestyle change comes with challenges and struggles but the results outweigh all the reasons for giving up. I have made a lot of strides in the last two years for my fitness goals. The one misconception I have to address is the fact that individual fitness goals are different. Initially, I was on the wrong track with my fitness goals. I thought the way to better abs was to lower my calories and this was causing a major caloric deficit. Basically, I was not eating enough and therefore the results I wanted were not achieved. I will say that it pays to invest in a trainer because he or she will direct you on the types of workouts, meal plan, and additional information that will help to meet specific goals. After my 6 week session, I learned so much on how to each properly and how to make each plate with the right amount of carbs, protein, and fat. Also, adding fruits and vegetables with every meal. By changing how I eat and what I eat the results were amazing over the six weeks. I could see more definition and muscle mass.

Fitness Goals

Now I am in a phase of maintaining the bodyweight that works for me. I have also discovered how important it is to diversify my workouts outside of the home. Most of my workouts are at home with YouTube. I am able to launch YouTube with Xfinity cable and my Roku. In the last year, I have tried yoga, boxing, Pilates, and resistance band boot camps. Another way to get more engaged with activities is to follow events on Facebook under the fitness category for your area. A new Fabletics store just opened up in King of Prussia and they host fitness events as well. There are a number of fitness groups for women on social media. This is a great way to engage with other women interested in fitness and learn from one another.

Accountability

After joining a fitness challenge through a Facebook group I was able to recharge my focus. A fitness journey takes accountability and joining a group may help. I am so glad to reach this milestone birthday with a better mindset toward being healthy. I will be the first to admit I hate the word old as it sounds finite. There is a new generation of women fifty and over who are taking charge and living the best versions of themselves. I feel like I am stepping into a new generation of fifty.

The Winter Season Slows Down My Fitness Motivation

Winter

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Winter and Workouts

The Winter is draining mentally and physically with the cold unpredictable weather and time change. I swear living on the east coast slows down my fitness motivation. When the weather gets cold, I want to come in and curl up on the sofa with a cup of hot tea. It is so easy to get sidetracked when the time goes back and daylight is shortened. Last week I was unmotivated and broke my workout streak. I think every now and again there is mental burnout so when I get in I just want to sit on the sofa until bedtime. This was exactly what I did last week.

Meal Planning Failed

My meal planning was off as well. Each week I try to plan meals for the weeks and that felt like a job. This usually means I spend more money out on food instead of preparing meals at home. It was a week full of chocolate due to Valentine’s Day. Chocolate is my favorite cheat snack in moderation. This week I went a little overboard.

How to Get Back on Track?

  • Plan my workout schedule for three times a week
  • Grocery shop for meal planning this week
  • Do more protein this week including my whey protein
  • Increase strength training for this week
  • Schedule my yoga class

Healthy Tips in the New Year for Maintaining a Healthy Lifestyle

The new year is an opportunity to continue my consistent fitness regimen and eating right.   A healthy lifestyle is about focus, commitment, and training.   Below are some of my tips on how I plan to continue making my wellness a priority.

Tips for Healthy Living

  • Preventative Office Visit and Lab Work – my insurance plan covers an annual preventative office visit and blood work.   This is extremely helpful with implementing changes.   I now take vitamins and fish oil supplements.  This helps with providing me with additional nutrients and vitamins.  Supplements are only helpful if eating the right foods.   Fish oil is a supplement that has omega-3 fatty acids, which help to reduce triglycerides and protect against heart disease.  
  • Annual Eye Exam –  My last eye exam was two years and I decided to add this my health to- do list.   After my examination, the optometrist suggested I continue to schedule once a year based on my age.   This was followed up by an exam and a new prescription.   If  it’s time for a new exam and prescription, if eligible you can try this new app from Warby Parker

 

  • Once you have a new prescription, you can check out Warby for new eyeglasses

 

 

 

  • Fitness Equipment

 

  • YouTube is my go-to for free fitness videos.  I have achieved a lot of progress with kettlebells, TRX, and resistance bands.   I need to add more to my equipment with additional dumbbells,  a heavier kettlebell, and a cycling bike.    Also, I like to add other workouts to diversify my fitness regimen.   Last month, I tried a boxing class and now I have to research adding a bag for boxing at home.    Some of the other workouts I enjoy are Barre, Yoga, and Pilates.
  • Food and Snacks – My favorite places for grocery shopping is either Wegmans or Whole Foods.   I am learning that paying a bit more for quality is worth it.

Fit Mom: 17 Weeks of Fitness and Eating Right with Home Workouts

 

 

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Fit Mom: Commitment to Fitness and Eating Right

***Update****

Last year during my preventative office visit, I received my exam and a DPT vaccine.  I can’t remember how many years since my last vaccine.  My blood work showed I was deficient in Vitamin D and Vitamin B12.   Also, my LDL was elevated.    The nurse practitioner prescribed a prescription strength Vitamin D,  started me on a B12 supplement and fish oil supplement.   I continued the supplements for weeks after my exam in December.

An update to my preventative office visit and blood work for this year.    In the past 17 weeks, I have consistently worked out for 3-4 times a week and changed my eating habits.    My blood work last year showed elevated triglycerides, LDL level,  high deficiency of Vitamin D and Vitamin B12.    I am happy to report my LDL lowered from 122mg/dL to 113mg/dL, my overall cholesterol is 190 mg/dL.   My Vitamin D and B12 are at good levels.   I started taking vitamin supplements and continued to take my fish oil supplements.  I attribute my improvements with managing my diet to include whole grains, veggies, fruit, and lean meat.    My annual exam is now a part of my wellness regimen each year.  Preventative blood work provides a good overview of physical health.   My ob/gyn visits are scheduled annually as well as my mammogram.   Definitely, consult with your doctor on an annual basis for your age group and if you plan to start an exercise regimen.

I have included an infographic from Hims which shares screenings, vaccines, and additional exams necessary for each group by age range.

A workout regimen with consistency brings results.  Fitness is how I have transformed my body into a better fit machine.  My eating regimen has become disciplined and more rigid.    I do treat myself to special desserts in moderation and I keep my favorite dark chocolate, sea salt and almonds within reach.  Again, it’s in moderation.  I realize how much I use to overindulge with chips, chocolate, ice cream and expected it to not show up.      I changed my diet and stuck to working out 4 times a week using my TRX, kettlebell and resistance bands.  This is on left, where I started and right, 5 weeks later.  The consistency is key and changing my eating habits.  I do treat myself on the weekend if I want a small snack.   In 5 weeks, I stopped drinking sugary drinks, juices, soda (not a frequent drinker), alcohol and coffee.   I usually have my coffee with a sugar-free/fat-free but I replaced it with green tea.   My tea is sweetened with honey and lemon or lime.  Since starting 11 weeks ago I have increased band weight to medium and moved from a 5lb kettlebell to a 10lb kettlebell.

Some of the benefits of using each of these pieces of equipment:

TRX (total resistance exercise)

  • burn fat
  • cardio
  • builds core strength
  • strength train
  • muscle build
  • heart healthy
  • easy to use at home or if traveling
  • plenty of workouts for all fitness levels
  • provides a full body workout
  • body weight creates resistance

Kettlebell(5lbs to 10lbs) – I use @fitbodybyAmy definitely watch her how to do kettlebell swings video.  Form is very important.

  • cardio
  • builds core strength
  • burn fat
  • strength train
  • muscle build
  • upper and lower body workouts
  • builds grip and flexibility

 

Resistance Loop Bands

  • inexpensive
  • muscle build
  • workout for abs
  • upper and lower body workout
  • perfect for home workouts or if traveling
  • can adjust the resistance
  • imp

 

I start my morning with oatmeal and walnuts, a bottle of water and my multivitamin and fish oil capsule.  On the weekends, I will have oatmeal but there are options.  Egg white omelets, turkey sausage, turkey bacon, whole wheat pancakes or waffles.  You can get creative making breakfast burritos with eggs, sausage, bacon add some avocado.   I started buying the Real Food Made Simple brand of burritos.   The sodium is not bad and for a frozen entree they are tasty.   My morning snack consists of something such a Larabar, vanilla greek yogurt, almonds,  fruit.   If you add fruit to yogurt that makes it more filling.  Fresh fruit is always a good morning snack. I keep it simple with grapes, bananas, berries, and pineapple.

Lunch is leftovers.  I try to avoid cold cuts or any processed deli meat.  In addition to the preservatives, the level of sodium is not good.   Tuna is a good source of nutrients and easy to mix up with some vegetables.  A spinach salad filled with veggies and a dash of balsamic vinegarette.  I only like fresh pasta and wish there were more brands that sold whole wheat pasta.

For dinner, I try to have a whole grain, veggie, and protein. I do eat meat but try to reserve myself to chicken, fish (cod or salmon), turkey.

Snacks include fruit, greek yogurt, raw almonds(no salt), Larabars,  rice rolls, natural peanut butter, whole wheat crackers.

 

The results are phenomenal especially when I see the amount of muscle mass I have vs. at the beginning of this journey.   In spite of the Thanksgiving holiday, I tried to keep my servings to a minimum and sent away as many leftovers as possible including desserts.   Now as Monday approaches, I am back to my regular routine.

 

You can follow my progress on IG @fit2fortyeight.

Health-Black Don’t Crack – Don’t Believe the Hype!

 

Health – Taking Care of Ourselves Inside and Out

Health is important beyond what you see on the exterior.    While the old adage, “Black Don’t Crack” sounds good, are we taking care of the internal part of our temple?

Each year I am focused with scheduling the kid’s annual well-being exam.  My only concern was to schedule my annual OB/GYN exam and my mammogram.   My company sponsored healthcare plan offers a covered preventative office visit during the calendar year with a credit incentive in the next calendar year.    Just in time for the end of the year, I was able to schedule an appointment.   In addition to my physical examination, I also had a lab request for blood screening.

Before my physical examination, the physician assistant discussed my eating habits, exercise regimen, stress level, and sleep.  My physical examination included checking my lungs, reflexes, flexibility, breast exam and

During the holiday break, I do find myself overindulging in sweets and foods I try to resist during the year.   My lab work showed my Vitamin D and B12 levels were low as well as elevated triglyceride levels.   Fast forward to the pharmacy for prescription strength Vitamin D for 6 weeks(to recheck my numbers) and then OTC Vitamin D for a month.   Vitamin B12 for a month and addition of a fish oil capsule at mealtime.

Next steps include reducing and limiting carbohydrates, fat and sugar while increasing my fiber, fruit, and vegetables. Also continuing my exercise regimen.  This is a clear example of no matter how we look on the outside we must take care of our internal health.  We cannot compromise our health by putting others first.   I had no indication these deficiencies existed so it is extremely critical to check schedule a physical each year.   Although I try to include some form of fitness it is senseless to exercise if my body is not functioning properly.   This is why it is a good idea to consult a doctor before starting any fitness regimen.

health fitness

Meal planning is the biggest challenge.  I find that we waste more food than we consume.  There is also limited time on the weekend to prepare meals.   I just wish there was a way to prepare a variety of delicious and healthy meals for three and filled with flavor.  This will be my daily project for the next few months.

 

Lifestyle Goals for 2017

  1. Physical Exam and Lab Work (check)
  2. Meal plan for healthier eating
  3. Fitness
  4. Self-Care

Goals in the New Year, No Resolutions in the New Year

Goals for New Year

 

Goals for New Year

I never believed in creating resolutions, however, a new year is an opportunity to set new goals for myself.   In the last twelve months, I realize there are still areas of improvement for me to get closer to my financial goals.  Health & Fitness are important for me to

Health & Fitness – Taking Care of My Temple December was eye-opening for me in terms of taking care of my internal temple.  My lean physique is misleading in terms of being healthy.  I  learned after my preventative office visit and blood work that my internal health is driven not only by exercise but also my diet.   For so many years, I believed reducing certain foods was enough.   This is only half of the challenge.   My diet was missing foods with the right nutrients.  I will admit the week of Christmas is a week of overindulging.   Christmas brings baking cookies with lots of butter, sugar and all the other foods I normally avoid during the year like homemade buttermilk pancakes.   Regardless, it was a wake-up call to increase my fruits and vegetables, reduce sugary foods and saturated fats.  Now I am taking Vitamin D and B12 vitamins for the 4-6 weeks.  Also adding fish oil at meal time once a day.   I’m excited to be on track for healthier living.  In addition to my annual OB/GYN and mammogram, I realize how important it is to have a yearly physical.

Finances/Building Credit/Investing –  Managing finances has been a challenge for the past 7 years.   Unemployment and divorce are hurdles that take years to overcome.   I wish there was a quick switch but it takes to time to rebuild. One mistake was paying a company to assist with credit building.  After a year and a half of wasting money, I decided to take matters into my own hands.   The first step was reviewing copies of my credit report and devising a plan to try and pay off creditors.  For new debt, being very consistent with paying on time.   The benefit of before-tax payroll deductions is another way to invest and save money as a way to reach financial goals.   A plan to create additional streams of income is a work in progress.

Self-Care –  In 2016,  I spent a few days enjoying time for myself.   I tried classes at a new yoga studio and finally a chance to try a Soul Cycle class.   One thing I missed doing is scheduling the time to really relax.  I found my time off from work being filled with running errands or school commitments.   A spa day or half-day is long overdue.   This is the year when I have to be adamant about not accommodating the schedules of others.

Travel – Scheduling economic ways to enjoy travel.   Finding a travel agent to book an end of the year trip.  Stay tuned.