Achieving Your Health Goals

Lately, I have seen many people jumping into action to lose weight with their New Year’s resolutions without knowing how to measure their success. Today I would like to share how my sisters and I have been vigorous in our approaches and how we determine our progress. I find it challenging to find what works best to lose the weight I am looking to get rid of as all of our bodies are different. Since my sisters and I all have different body types, I want to give you the inside details of what seems to be working best with all our different body types.

For years now, the United States has struggled with obesity. The BMI (body mass indicator) scale was developed in the 1830s by Lambert Adolphe Jacques Quetelet, who was a Belgian astronomer, mathematician, statistician and sociologist. Since the 1830s, society and technology have changed dramatically, however, the scale has not changed leading to it becoming very outdated. When I used to look up my BMI when I was younger, I felt terrible about myself and my self-perception suffered.

For this reason, I think society has experienced a mindset change to measure how you feel and how your clothes fit instead of relying solely on scales and measuring indicators. As I lose weight, I look where I am on the chart since most health professionals use it. However, I adjust my goals of where I would like to be on the chart based on my body type.

I have seen this mindset change happen in my family as we measure our progress differently while losing weight is our ultimate goal. Three of my sisters purchase meals through Optavia and receive coaching to help with quick weight loss. Currently, no exercise is recommended during the first phase of this diet plan and I have seen how successful this strict plan can be for those who can follow this type of diet and while affording it. Another sister of mine uses ’30-day challenge apps’ to increase her activity. The apps she uses include 30 Day Fitness, MyFitnessPal, Daily Yoga, and Yoga. With her body type, by moving more daily she has made great strides in losing weight already this year!

For me, I try to be more conscious of what I eat along with portion control. I meal prep all my meals for the week, so I don’t go out to eat as often helping me eat healthier. My workout regimen consists of weights twice a week and swimming for cardio on the weekends. I use a water app that reminds me every two hours to drink water. Although I always record my water intake on the app, it has helped me drink more water throughout the day.

Many people I know, including my sister, use MyFitnessPal to track their calorie intake. I have used this app a few times, but I have not been successful logging every calorie. However, it has helped me check labels and become more aware of what I eat.

So many options exist to help you lose weight and become healthier, but you need to find the right solution for you! Simply set a goal of where you want to be or how you want to feel, then find the best path to make that goal a reality. I would love to learn what has helped you the most in the comment section below!

Keep smiling,

Melissa

Don't Let the Winter Blues Get You Down

Aloha,

Wish you were on a nice, warm beach soaking up the sun during these winter days? If you live in a place that is overcast, gloomy, rainy, and snowy during this time of year how can you beat these ‘winter blues’? Even though ‘winter blues’ isn’t a clinical depression diagnoses, seasonal depression tends to be an issue for many people.

Recently, I visited friends who struggle during winter and thought it may help to discuss some of my favorite ways to feel better.

• Get Up and Move - Set an exercise routine such as running, lifting weights, yoga, swimming. The endorphins produced will improve your happiness and sense of well-being.

• Vitamin D & Supplements – Vitamin D can help when we aren’t soaking up the sun. Keep following your program of other vitamins and supplements.

• Netflix & YouTube Videos – A good comedy list of movies and TV shows can keep you laughing. Use those cute animal YouTube videos to help brighten your day.

• Hot Chocolate, Tea, or Coffee – A perk to the chilly weather is the unlimited amount of warm drinks with flavors of pumpkin, gingerbread, peppermint, etc.

• Mini Vacation - Book a short vacation to treat yourself with a spa, hot tub, and room service.

• Hit the Slopes - If you enjoy skiing, snowboarding, snowmobiling, or snowshoeing is a great exercise while enjoying the view.

• Throw a Party - Plan a get-together to socialize with friends and family.

• Read a Book - Nothing like grabbing a hot chocolate and blanket to cozy up on the couch with a good book on a stormy night.

• Keep Your Routine - Don’t let yourself sleep longer than you should. Keep your routine of when you go to bed and when you get up.

• Write Often - Journal writing is a great way to focus where to improve. Your future self and children will love to read it as well!

• Create Art - This is a great time to dive back into some artistic hobbies and share with others such as painting, ceramics, pastels, crocheting, and knitting. Personally, I love to crochet and give them as gifts.

• Bake – Nothing is better than having a fresh warm treat to fill the air. Drop off your baked goods as a surprise for friends and family.

Try something you have never done before and maybe you will find a new hobby or passion! I hope that this list will help you avoid or improve your ‘winter blues’ and enjoy this season. If you do not see improvement, do not hesitate to see a therapist. These healthcare professionals may be the solution you are looking for to feel better.

Keep smiling,

Melissa

Leading Causes of Death in 2018

Aloha,

This week I researched the top medical issues of the United States. A few surprised me as over the years many causes repeated several years in a row. I believe knowledge is power and understanding what runs in your family, along with symptoms, may help you find the needed treatment now. Below are ten of the leading causes of death in the United States.

1. Heart Disease

2. Cancer

3. Chronic Lung Disease

4. Stroke

5. Alzheimer's

6. Diabetes

7. Pneumonia

8. Kidney Disease

9. Accidents

10. Suicide

It was eye opening while compiling this list of how many of these causes could have been addressed with the recent advances in medicine. A great option to learn if you are predisposed to any of these conditions is through a genetic test. Personally, I used 23andMe, but several genetic companies can help you find answers. Your primary care physician doctor can look at the results and discuss preventative treatment. These preventative treatments can help prevent serious health risks and help control symptoms that follow. Along with these preventative measures, regular use of vitamins, exercise, healthy diet, and reduced alcohol consumption can help in avoiding problems.

Now is a great time to start preventative treatments as they align well with New Year’s Resolutions. Have the mindset to live your best life through a healthier lifestyle by resuming your program and meeting with your doctor regularly. It is better to learn more about your body rather than waiting to have a chronic issue emerge. Be sure to look into getting a genetic test performed to understand where you can start your preventative self-care now.

Keep smiling and live your best life!

Melissa

Testosterone in Men and Women

Aloha,

Have you thought about the possibility of having low in testosterone? Yes, both men and women suffer from low testosterone. Understanding the signs and symptoms, in men and women, can help dramatically and improve testosterone levels.

Since I was 30 years old, I forced my body through menopause with a lupron shot prior to starting chemotherapy in order to prevent my estrogen-positive cancer from spreading. Unfortunately, I had the same side-effects women go through during menopause including hot and cold flashes, dryness, and low libido. Have you considered the changes your body is going through and the hormones it could be lacking? It may be your body is needing more testosterone.

Dr. Purser talks about how women needs testosterone and understanding what testosterone does for your body. Testosterone increase muscle mass, improves joints, and increases libido going. Personally, I use a testosterone cream and it has helped rejuvenate my body’s hormones to help its healing process. Be sure to watch Dr. Purser’s videos WOMEN: Testosterone Natural Options and Low Testosterone in Women for more information.

Generally, for men three causes contribute to low testosterone. These are trauma (pituitary or testicular) nutrition, and/or genetic. Finding the root reason of low testosterone and increasing levels naturally is critical. Using testosterone shots or creams should be your last result. Dr. Purser sees many who suffer from head trauma, such as concussions, have low levels of testosterone. Vitamin deficiencies, nutritionally and genetically, have negative affects in your body’s ability to naturally produce testosterone. Low Testosterone in Men, Five Things About Testosterone Your Doctor Has Wrong, and Dr. Purser’s book Improving Male Sexuality, Fertility and Testosterone cover solutions and natural treatment plans to improve low testosterone.

Keep Smiling,

Melissa

Contact us at (801) 796-7667 or info@danpursermd.com for help. Check back often for the newest updates!

New Year, New Beginnings

Aloha,

A new year has started, giving us a fresh start. When reflecting on 2018, what lifestyle choices do you want to improve? For many working out more, eating healthier, and getting back on their program are common goals. What I love so much about the beginning of the year is the renewed energy we have. Of course, we can restart at any time in the year, but the beginning of the new year has an extra motivating feeling in life.

I find in my life there is always room for improvement. When we become stagnant in growth, it begins to weigh heavily on the self-confidence and energy we exude. This year I want to focus on three areas of my health including mind, body, and spirit. Within these areas, I want to be mindful of my everyday choices in what I eat, my exercise routine, filling my spirit with yoga, meditation, church, and scriptures.

When I follow my program and resolutions, I notice my attitude and mindset change. I can feel an improvement in my body and my energy level goes up significantly along with my happiness. Unfortunately, it is hard to stay with our program and resolutions even though it is the best thing for our health. This year I am going to make a better effort to follow my program and improve how my body feels.

Make sure to check out the other blog posts (Glutathione, Vitamin D, CoQ10, GABA, Fasting, and Water) to learn about the program I follow. If you are interested or have any questions, be sure to leave a comment below!

Keep smiling,

Melissa

Contact us at (801) 796-7667 or info@danpursermd.com for help. Check back often for the newest updates!

Listen to Your Body

Aloha,

I hope you all are enjoying this holiday season! It seems every year I tend to have some surgery or illness around this time, and this year has been no different. Last week I had a surgery which reminded me how important listening to your body and staying in tune with what happens in order to live your best life.

Have you felt something was wrong and later learn you were right? You know your body best and can sense when something is not right. Had I not listened to my body, I would not have known I had cancer and infections. So much happens internally, it is hard to know what exactly is going on from the outside.

Your body needs the basics including food, water, and air to survive. Have you ever had your body crave anything in particular? For instance, my body will crave protein or water if I haven’t had enough throughout the day. If you have any cravings, including unhealthy foods, listen to your body as it is needs something!

Recently, I listen closely how much my body can do after surgery. The recovery process is always brutal needing to slow down and heal. If your body is in any type of recovery (i.e. surgery, illness, etc.), listen to your body. You must rest and avoid pushing yourself too much while the road to recovery. It is a process and if you don't listen to your body it will make the process even longer.

As you pay attention to your body, you can stay in tune with something that may be wrong and ultimately save your life. I believe I have saved my own life a few times knowing something is not right and requesting doctors to look further. You know your body better than anyone else so listen and live your best life!

Keep Smiling,

Melissa

Contact us at (801) 796-7667 or info@danpursermd.com for help. Check back often for the newest updates!

Holidays and Diabetes

Aloha,

I thought a lot this week about what to write and researched several great topics. However, I kept coming back to the holiday season and all the delicious foods we eat during this time. I know it can be difficult to control eating everything at the office, at home, or the amazing feasts from Thanksgiving to Christmas.

During this time, I try to be mindful of portion control and remember it is fine to sample a little of everything. I also tend to worry about loved ones who suffer from diabetes and wonder how they control their urge to eat sweets during the holiday season.

My father was diagnosed with Type 2 diabetes a few years ago and follows a strict program to keep his sugar levels low to avoid insulin shots. He takes Metformin to help control his sugar cravings, exercises regularly, and watches what he eats. He does a good job following his program by cutting out sodas and avoiding the sweets he used to indulge on.

I visited him to see his progress with his new lifestyle to be healthier and avoid the daily blood checks and insulin shots. I was concerned as the holiday season is when I can go into a sugar coma and I am not diabetic. I asked how he manages to get through this time of year and he responded, “You know it's discipline in watching what you eat and making sure you are exercising.” He loves his cookies, so finding sugar-free cookies, to satisfy his cravings, helped with his weight loss and keeping his sugar levels under control. As for the other holiday dishes, he can have a little of something sweet as long as he doesn’t go overboard.

This conversation with my father made me realize how we can make healthier lifestyle changes by limiting our sugar intake. I started watching the amount of sugar I eat or drink. I gave up my normal Dr. Pepper for a Cherry Coke Zero instead. My new favorite treat is sea salted dark chocolate covered almonds that curb my chocolate craving. Through these changes, I am making choices that will benefit my health, even if they are baby steps! 

There are many choices we can make during the holiday season. You do not need to deprive yourself of your favorite holiday treats as long as it is in moderation. Keep to your exercise routine and drink lots of water. Do not make a healthier lifestyle a New Year’s Resolution, but a habit! This year, make your New Year’s Resolution a bucket list item instead!

Keep smiling,

Melissa

Contact us at (801) 796-7667 or info@danpursermd.com for help. Check back often for the newest updates!

Natural Progesterone

Aloha,

In a previous blog, I talked about the ‘Sunshine’ vitamin, and today I want to share a little bit about the ‘Feel Good’ hormone. Natural progesterone is an incredible hormone that helps women with many benefits women. Take a look at some of these benefits:

• Stops or reduces hot flashes

• Stops or reduces night- or day-sweats

• Reduces risk of breast cancer

• Kills breast cancer cells (causes apoptosis)

• Reduces or reverses fibrocystic breast tissue

• Reduces the risk of heart attacks (reduces coronary artery disease)

• Causes somnolence (sleepiness) and aids in sleep

• Causes weight loss

• Causes increase muscle

• Gets rid of migraines and menstrual headaches in women (not men)

• Shuts down endometriosis

• Halts abnormal uterine bleeding

• Causes hair regrowth (thicker hair)

I can imagine almost every woman has at least one thing on the above list they would like to reduce or stop. The women in my family that take the compounded progesterone version, that dissolve under the tongue, rave about the benefits! Since monthly cycles are less painful, or nonexistent, they do not need to plan for ‘that time’ of month.  

I sat down with a woman who started to use progesterone in her 40s. She would suffer from horrible monthly cycles including heavy flow, clotting, and cramps. When she started progesterone, she had “an overall feeling of wellness, slept better, and felt an improvement in sex-drive.” The progesterone changed her monthly cycles into a much gentler experience along with clearer skin.

Another woman in her 20s says, “Progesterone is the ultimate woman's feel good hormone! I’ve taken it since I was 17 and I cannot not live without. It always keeps my cramps and emotions steady and helps me sleep fully. Progesterone just makes me feel better overall!”

As you can see the benefits of this natural hormone help women of all ages. If you are interested to learn more about progesterone, speak with your doctor and check out Dr. Purser’s book PROGESTERONE: The Ultimate Woman’s Feel Good Hormone.

Keep Smiling,

Melissa

Contact us at (801) 796-7667 or info@danpursermd.com for help. Check back often for the newest updates!

Essential Oils & Menopause

Aloha!

 One of the most dreaded words for women is menopause. Many women embrace this natural change; however, other women are shocked when it happens to them. Personally, my body is going through menopause as a result of my cancer treatment. Unfortunately, I am very familiar with the constant hot and cold flashes women face during this difficult time.

 Have you realized what happens to your body besides the hot and cold flashes, or the joyous stop of your monthly cycle? What other changes take place within your body that cause these symptoms? Can you do anything to help compensate for what your body is losing? Dr. Dan Purser’s Essential Oils and Healthy Menopause: History and Research Secrets is a great resource to understand more about menopause. Below I will cover several main points, but I would recommend reading his book for a deeper look into menopause.

 In menopause, your ovaries begin to fail, if they haven’t failed already. From their failure, you will no longer produce at least five hormones including Progesterone, Testosterone, Estradiol, DHEA, and Pregnenolone. These hormones not only make us beautiful women, but protect us from aging. Fortunately, essential oils can help substantially. Below are oils and vitamins that are life-savers for replenishing these hormones:  

• Progesterone Supporting Essential

• Testosterone: Mountain Savory Blue Spruce Essential Oil

• Estrogen: Lavender oil and Clary sage

• Thyroid: Myrtle

• Jasmine

• Evening primrose essential oil

• Chaste Tree Berry Leaf

• Zinc tablets

• Glutathione

• Vitamin D

I would highly recommend learning more of how these oils benefit the loss of these hormones during menopause with Dr. Purser’s book. Hopefully using essential oils is possible solution to help you feel better and healthier!

Keep smiling,

Melissa

Contact us at (801) 796-7667 or info@danpursermd.com for help. Check back often for the newest updates!

Twelve Traits of a Good Doctor

Aloha!

Each of us have experiences with good and bad doctors. Having a good doctor in your corner, aligned with your needs and preferences, is key in a long-lasting relationship to make health a priority and to stay healthy. A good experience is not only with the doctor, but with all staff (reception, nurse, etc.). Careful consideration will help you avoid wasting time and energy.

Recently, I have been in search for a primary care doctor. I reached out to my oncologist office for recommendations to fill prescriptions and annual exams. When I scheduled an appointment, I requested a female physician for the visit. However, when I arrived a male physician was scheduled for my annual checkup among other topics of discussion. Unfortunately, this was the beginning of the complications during this visit.

We need to remember choosing a physician is our choice. What should we look for when deciding? Below are twelve traits I learned from Habits of a Great Physician  by Dr. Purser to look for in a physician when considering my options:

1. Affability – My physician needs to be easy to approach

2. Affordability – I look for physicians who bring the most value while staying in my budget

3. Availability – If I have complications, I need easy access to advice

4. Kind - Gentle in nature and desire to help others is an important characteristic

5. Listener – Taking the time to understand one’s situation, feelings, and symptoms is crucial

6. Compassionate - Feeling or showing someone is there who cares for you

7. Empathetic - Understands and shares experiences and emotions

8. Long-Suffering – Extremely patient during difficult times

9. Energetic – Will never stop to find a solution for your symptoms or diagnosis

10. Brave – Thinking and acting clearly in the face of difficult situations

11. Curious - Desire to learn or know more and not satisfied with simple answers

12. Persistent - Lasting perseverance through the good and bad times

Fortunately, my oncologist exemplifies these twelve traits. When I went through my difficult stretches during cancer treatment, he didn’t allow me to give up. Many times, he convinced me to keep fighting and to give it one more chance. He was at the hospital each time I was admitted, always checking in throughout my stays. He listened to my concerns and discussed them with me. By having someone who was a listener, available, compassionate, empathetic, long-suffering, brave, and persistent made him the best doctor. He is a huge part as to why I am cancer-free today.

Do not be afraid to be selective when choosing a doctor. Always remember it is okay to walk away if you are not comfortable with the doctor you visit as it is your health and life you need to protect. There are many other doctors who embody these twelve traits and can help you in more ways than you can imagine.

Keep Smiling,

Melissa

Contact us at (801) 796-7667 or info@danpursermd.com for help. Check back often for the newest updates!