Fall into a Healthy Return

Monday, October 15, 2018

Friday, October 12, 2018

Update & Check In #2 for 2018 Healthy Lifestyle Goals

This check in is a reality check.

I am living proof “life is a journey,” full of ups and downs along with plenty of twists and turns. I am beginning to realize that when it comes to my weight and my ongoing focus on keeping it in check I have thought I needed to live in a world where I achieved all my goals and lived in this perfectly balanced world where everything went smoothly and I would live happily every after. So not so.

There is no being perfect. Life throws us a lot of curve balls—from family issues to health issues to financial issues to natural disasters…you name it. For years when I would not meet my goals or go off the wagon I focused on forgiving myself my transgressions so I could pick myself up and go back at it again. I got exhausted from forgiving myself.

Then I started thinking…why do I have to forgive myself? The very nature of forgiving is that somehow you have done something wrong that needs forgiving…Do I really need to forgive myself for not being perfect? I think not.

What I don’t want to do is live a life of self-destruction that destroys my physical and mental health. There have been periods of time in my life when I got perilously close to harming myself through food. I weaponized my food. Yep, when life got really ugly I would gorge. It is horrifying to me today to think back on those times when I would buy a cake and eat it all in one sitting. I was quite literally swallowing my feelings and at times eating that whole cake was my way of suppressing a whole lot of anger, self-pity, frustration and a sense of powerlessness. Yuck.

Fortunately I am a survivor. And I do want to live life as my healthiest self. For me it took getting away from my family, right after college, and going to a far off land as a Peace Corps Volunteer to discover that I liked who I was and that I had a lot to offer the world. So much of my life up until then had been spent hearing quite the opposite.

So what I have learned is to listen to me, not others. It is better to acknowledge your feelings rather than repress them…or swallow them with food. And that the goal is not to forgive myself but instead to not give up or give in. Life is a journey. Every day really is a new day.

Life is an active sport. We have to get in there and play. It is about getting in there and participating and having fun with all the possibilities. That is why I like assessing where I am in my journey…not to chastise myself for my failures…but quite the opposite…to figure out how to add more fun in and do better at loving myself on my healthy lifestyle journey.

Where am I on my goals for 2018? Actively working on them!

Here are some photos to help tell the story…

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Friday, October 5, 2018

The Influence of Obesity on Breast Cancer and 12 Other Cancers

October is National Breast Cancer Awareness Month. This awareness is important to all of us. Most of us who are overweight or obese know the increased risk we face with diabetes and heart disease but how many of us know that there are many cancers that are obesity related?

Obesity has now been linked to at least 13 different cancers. What does this mean? It means that what we eat, how much we eat, and how that affects our weight plays a large part in our susceptibility to specific cancers. Why does obesity have such a powerful influence on so many kinds of cancer? It is because obesity is associated with significant metabolic and hormone abnormalities as well as with chronic inflammation. It is not hard to see that these factors can trigger as well as promote the growth of cancer in our bodies.

The current list of obesity-related cancers is:

  1. Uterine cancer
  2. Breast cancer
  3. Endometrial cancer
  4. Ovarian cancer
  5. Thyroid cancer
  6. Colorectal cancer
  7. Gastric cardia, a cancer of the part of the stomach closest to the esophagus
  8. Liver cancer
  9. Gallbladder cancer
  10. Pancreatic cancer
  11. Meningioma, a usually benign type of brain tumor
  12. Multiple myeloma, a blood cancer.
  13. Prostate cancer
According to Dr. Graham Colditz, a professor of medicine and surgery at Washington University in St. Louis, this list of obesity-related cancers together account for 42 percent of all new cancer diagnoses. Obesity also appears to accelerate the development of cancer. According to the experts, those with obesity tend to have worse prognoses as well.

Frighteningly, the incidence of cancer is rising in our youth. A recent study of young adults found that 9 out of 13 cancers are increasing in that population.

Those cancers and the percentage of new cases in people between 20 and 44 are:

  • Breast cancer -- 10.5%
  • Colon and rectal cancer -- 5.8%
  • Kidney cancer -- 7.8%
  • Endometrial cancer -- 7.3%
  • Thyroid cancer -- 23.9%
  • Liver cancer -- 2.5%
  • Gastric cardia (cancer at the top of the stomach) -- 6.2%
  • Meningioma (cancer in the lining of the brain and spinal cord) -- 16.8%
  • Ovarian cancer -- 10.6%

Experts are focusing on the importance of prevention. The only way to change the increase in the incidence of cancer, no matter at what age, is to focus on a healthy lifestyle. We need to choose healthy foods and eat them in right-sized amounts. Living an active lifestyle that includes exercise is a must. Getting enough sleep makes all the difference in our resilience. And emotional well-being cannot be ignored. When our mental health is in a good place it is easier for us to sustain our resolve to live life as our healthiest selves.

For more information and ideas on how to live a healthy lifestyle please check out our Livliga website as well as the Live Vibrant Blog.

Here are some specific blogs to use as a resource:

Healthy Lifestyle Tools

Healthy Eating

Active Lifestyle


Mental Well Being

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Friday, September 28, 2018

5 Tips to help kids eat healthier || 5 consejos para ayudar a los niños a comer más saludable

All kids need to eat healthy. There are some powerful statistics and predictions about our children’s health in the USA and they are ominous. For instance, there are 12.7 million children who are either overweight or obese currently in the US. This means one in three children struggle with the physical, mental and disease consequences of living in a body that is heavier than it should be to live a healthy life. Alarmingly, children of obese parents have a 66% risk of becoming obese before adulthood. And it is predicted that the incidence of diabetes will more than double by 2050. In order to change the tide of these untenable trends and predictions, it is important for all of us to embrace a healthy lifestyle and help our kids discover delicious, whole foods as well as the fun in eating healthy. With a little planning and creativity suited to your family and the kids in your life it is possible to shift to a healthier lifestyle and sustain healthy eating changes long term. Make it the way you live. Below are some tips to help kids eat healthier developed with information provided by

Todos los niños necesitan comer sano. Existen estadísticas notables sobre la salud de nuestros niños en Estados Unidos y son siniestras. Por ejemplo, hay 12.7 millones de niños con sobrepeso y obesidad actualmente en nuestro país. Esto significa que uno de cada tres niños lucha con las consecuencias físicas, mentales de vivir en un cuerpo que es más pesado de lo que debería ser para vivir una vida sana. De manera alarmante, los hijos de padres obesos tienen un 66% de riesgo de volverse obesos antes de llegar a la adultez. Se predice que la incidencia de diabetes se habrá más que duplicado para el año 2050. Para cambiar el rumbo de estas tendencias y predicciones insostenibles, es importante que todos adoptemos un estilo de vida saludable y ayudemos a nuestros niños a descubrir lo divertido que es comer alimentos enteros, sanos y deliciosos. Con un poco de planificación y creatividad adecuada es posible cambiar a un estilo de vida más saludable y mantener los cambios a largo plazo. ! Adapta estos cambios a tu forma de vida! A continuación, algunos consejos para ayudar a los niños a comer de una forma más sana y desarrollada con la información proporcionada por

5 Tips to help kids eat healthier 
5 consejos para ayudar a que los niños coman más saludable

1. Role Model eating fresh vegetables and fruits

It starts with all of us as adults embracing healthy eating. Our children learn their eating habits from the adults in their lives. We need to change if we want our children to change and grow up healthy.

1. Conviértete en un buen modelo de vida al comer verduras y frutas frescas

Todo comienza con nosotros como adultos adoptando una alimentación saludable. Nuestros hijos aprenden sus hábitos alimenticios de los adultos en sus vidas. Necesitamos cambiar si queremos que nuestros hijos cambien y crezcan sanos.

2. Let your child choose which vegetable they would like to have for a meal

It makes sense, and studies show us, that if a child can choose the food they would like to eat they are more likely to try it…and like it.

2. Deja que tu hijo elija qué verdura les gustaría comer con sus comidas

Tiene sentido, y los estudios demuestran, si un niño puede elegir la comida que le gustaría comer, es más probable que la pruebe y le guste.

3. Introduce new healthy foods, one at a time at a meal

Change takes time. Introducing new foods can be overwhelming. Discovering new foods one at a time sets everyone one up for a successful healthy lifestyle long term.

3. Introduce nuevos alimentos saludables, uno a la vez en cada comida

Cambio toma tiempo. La introducción de nuevos alimentos puede ser agobiante. Descubrir nuevos alimentos poco a poco permite éxito para una vida saludable.

4. Let your child serve themselves, encouraging them to take small amounts at first to try all foods provided at a meal

Learning to serve up right-sized amounts of food is key to learning how to eat healthy. Trying out new foods in small amounts allows a child to try it out without feeling overwhelmed. It is always good to let a child practice healthy eating habits.

4. Permite que tu hijo se sirva a sí mismo alentándolo al principio a servirse cantidades pequeñas para probar todos los alimentos disponibles.

Aprender a servir cantidades adecuadas es clave para aprender a comer saludable. Probar nuevos alimentos en pequeñas cantidades permite a que tu niño lo pruebe sin incomodarse. Siempre es bueno dejar que un niño practique hábitos alimenticios saludables.

5. Offer the same foods for the whole family

In order to instill healthy habits it is important that everyone embrace them and that the whole family be engaged in trying, discovering and loving healthy foods. The easiest way to do this is to have everyone eating the same foods at a meal.

5. Ofrece la misma comida para toda la familia.

Para inculcar hábitos saludables, es importante que todos los miembros de la familia se comprometan a probar, descubrir y amar las comidas saludables. La forma más fácil de hacerlo es hacer que todos coman los mismos alimentos durante la comida.

Help Kids Live Healthy! ¡Ayuda a los niños a vivir sano!

FREE KIDS BOOK! During September, in support of National Childhood Obesity Awareness Month (#NCOAM) Livliga is offering our brand new Spanish version of our children's book for FREE! If you would like one or know a kid who would enjoy their own copy, it is downloadable and in ebook format, just use this code at checkout: FreeKidsBookSpanish.

¡LIBRO GRATUITO PARA NIÑOS! Durante septiembre, en apoyo del Mes Nacional de Concientización sobre la Obesidad Infantil (#NCOAM) ¡Livliga está ofreciendo nuestra nueva versión en español de nuestro libro para niños GRATIS! Si desea una o conoce a un niño que disfrutaría de su propia copia, descargable y en formato de libro electrónico, simplemente usaun código al momento de pagar: FreeKidsBookSpanish.

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