Wellness Wednesday - Mammograms

Today we are going to talk about mammograms.  My yearly check up calls for a mammogram.  I have been getting them for a couple of years now.  I have had a few scares and it can be quite traumatizing.  So what is a mammogram, what does it really do, and why talk about it?

What is a mammogram?  A mammogram is an x-ray picture that can show Radiologists what is going on inside of the breasts.  There are signs that they look for.  If you have never had one, usually at age 40, you will be recommended to have a screening.  Sometimes younger if there are signs or history of breast cancer in your family history.  I had first mammogram before I hit 40.  I remember being scared of the machine that I had only heard about.  You basically get your boobies squeezed to pancakes in every direction in order to get good pictures by a technician.  By the way, they are not allowed to tell you anything about what they see or your results.  Only your doctor or the radiologists can talk to you about what they see, find, or don't find.  One tip from me is don't go when your boobies are sensitive like right before your period.  Also, don't wear a dress because you will have to undress and de-robe.  And they make you leave all your personal belongings in a locker.  No phones or purses are allowed in exam room.

What is next?  In my case, results are mailed.  If any further testing is needed, I will receive a call from my doctor as well to schedule a diagnosis follow up.  In my case this has happened to me more than once.  It is so scary.  Even though they tell you not to worry, you worry.  You start thinking the worse.  The first time it happened my friend came and met me to be with me.  There was something seen in my left breast that look like a spec.  It could have been left over deodorant, this is why they ask for you not to wear deodorant or lotions the day of your testing.  My diagnostic came back as nothing.  It was a lymph node that needed extra looking at and after reviewing it again, there was no signs of anything.  A lymph node carries fluid like a tunnel from one place to another when there is no blockage.  This year I had another diagnostic follow up that needed to be done.  Like before, I started freaking out and was very concerned.  I am getting older.  I am not sure about you but when they tell you they need to see you again in the doctor's office, everything starts to hurt or feel broken all of a sudden.  My diagnostic showed nothing to worry about.  So I started asking several questions.  Are you looking at the same spot as the spot before?  What are you looking at?  What is the difference in my results?  The radiologists was happy to answer all my questions and put my mind at easy because of all my new found concerns.  The spot that was of concern this time was not the same one as before.  Lymph node is stable, no changes.  This was not what they were looking at.  The spot this time was a mass.  A solid mass that needed to be looked at.  But there was no concern from the radiologists after my 3D mammogram and ultrasound.

2D vs 3D?  I have previously had 2D and have been called back for testing.  I figured 3D would be better pictures.  I also thought that I was not going to be abused by that machine, but nope not happening.  The 2D and 3D are done similar.  But the 3D takes more pictures to compare versus the one shot with 2D.

Ultrasound?  This is like any ultrasound you have seen.  A sonogram of the breast.  It is not as painful as the mammogram but it can cause discomfort after you have had the mammogram pancake tests.  Also, when the technicians and the radiologists have to go over the same area several times.

Results?  These are immediate.  The radiologists came in, ran a few more scans on the ultrasound machine, and then she discussed my results.  It was a huge relief that I got the all clear, see you next year.

Costs?  My mammogram is part of my routine check up.  My diagnostic had to be part of my deductible.  I was mad that they could not fit me in the schedule in December.  Deductibles are calendar year.  They start over in January.  I was able to make a payment and pay the rest by mail.  I know that the hospitals have to get paid but I do not think this just prevent us from getting the health care we need.  What if I did not have the money to pay for my tests?

There are places that offer free mammograms, search online.  Also, do your research.  Ask a lot of questions.  There are no dumb questions.

Have you had any scares?  Any more tips?

Wellness Wednesday-2019 Health Review

Let's talk about health reviews.  Have you ever stopped to reflect on your current health and what you could be doing better?  Improvements could be small doable changes.  Look at the picture of me below, what do you see?  

No, I was not pregnant last year.  I was in very bad shape.  I had been for awhile now.  Everything I tried, failed.  I failed.  I hid behind other people in pictures or I was not even in them most of the time.  I was really struggling but I did not realize how bad until later on in the year.

Last year, my health set off all the alarms.  It really scared me.  Though my doctor had been warning me that this would happen, I did not listen.  I was too busy to be concerned with this.  My body decided otherwise.  And now I am determined to prioritize my body and get me to healthy.  How am I doing that?  

First, I reflected on the damage.  I did not get this way over night.  I traced it back to 2014.  Alot happened throughout this year and it basically is the root of my situation.  Even though I had been at my healthiest right before this, things got out of control.  I went from healthiest to the unhealthiest I had been.  I hit over 200.  I had been doing crossfit and stopped doing that by recommendation from my doctor.  In 2015 after I ran my last half marathon, my doctor restricted me from running.  This was something I loved.  I was putting too much pressure on my knees with the weight.  I walked the treadmill, watched what I ate, and I still could not make the scale move.  I kept feeling defeated.  But reflecting on all the things I tried help me figure out what I did not want to do this time.  I did not want to do crash diets, unhealthy habits, or create more damage.  It also helped me learn what triggered me to get to this point.  Not one single thing but a serious of events all contributed.    

Second, goals need to be realistic.  My only goal was to get healthy.  I did not focus on a number on the scale, nor a specific size in my clothes, or gave myself a deadline.  I only was working on improving from where I was currently at and every time, improve from there.  

Third, I am under the care of my doctor.  No, I am not doing doing crazy pills or weight loss shakes.  I am eating real food.  I am learning more about the nutritional facts in everything I put in my mouth.

Lastly, but maybe the most important change, this year I finally found something that worked for me that has completely changed the way I think about food.   There is a 80/20 rule.  They say, who knows who they are?  It is 80 percent what you eat, and 20 perfect how much you move.  By changing what I ate, I was able to finally lose weight and keep it off.   

Where am I at now?  I officially started in August.  The weight just started coming off.  I was more motivated because we had two weddings, one in October and one in December.  Those weddings happened to coincide with my check in dates.  Because I have been monitoring my calories, weight, and my measurements.  The first wedding would be right at my 12 week check in and the second would be at 60 days from there.  Also, my physical was at the end of the year too.  I have dropped 40 pounds.  I was already getting into 2X and currently am able to get into medium.  The biggest change was my food intake (fat, protein, carbs).  I tried to commit to getting on the treadmill at least Monday through Friday and tried to hit my goal of 10,000 steps.  

My journey has not ended.  Follow my journey on Instagram - @independentmamialba.  I am sharing my struggles and triumphs in hope of motivating others to start today.  Do not let it be years later.  Do not shock or damage your body so bad that it can't be helped.  I am not a doctor or professional to be giving advise.  

I am her to support.  Let's get healthy together.  Let me know how I can help.  Do you have any suggestions, tips, or have you recently reviewed your health?     

Springing into a Healthier Me #LALAChallenge

This is a compensated campaign in collaboration with LALA® Yogurt Smoothies and #WeAllGrow Latina Network.

Are you as happy as I am that Spring is finally here?  The air is different.  The flowers start to bloom.  But that is not the only thing blooming around here.

This year I decided on making myself my New Year's Resolution.  Over the years, I have put others before me.  Not this year.  I'm being a little selfish.  I am taking the attitude - me before you.  Thanks to some of my changes, I'm springing back like an old, used coil. 

Here are tips on how SPRING can help you get healthy too:

Self-You matter.  It all starts with the person you look at in the mirror everyday.  Take a moment and stand in front of the mirror.  Seriously.  It does not matter how people see you, it matters what you see.  What do you see?  Is this a happy person?  Don't look for flaws/scars but look at the glass full.  I see an able body that has so much potential.  It is like an art piece waiting to be sculpted.  You are the artist behind this vision.  Beauty is in the eye of the beholder. 

Prioritize-What is your goal?  Do you want to get healthier?  Do you want to lose weight?  Break it down.  Interview yourself.  Define your needs versus wants.  Pick a reachable goal, timeframe, and give yourself milestones.  I want to be healthier, so that is my ultimate long term goal.  It is a lifestyle.  One of my biggest issues was doing good during the week and messing it up over the weekend.  My first small goal was to be the same weight or less on Mondays.  Then it was to continue to maintain the weight loss throughout the month.  Baby steps are helping me get to the ultimate goal.

Rotate-Don't let the routine stop you.  Rotate, revolve, change your schedule.  One of my trainers told me it takes 21 days for us to build a habit.  But some people get bored real easily or things happen in your life.  If you don't like the gym, find a park.  If you can't make it to the park, have a dance party at home.  Start with doing 30 minutes of exercise whenever you can fit it in.  I started out being able to go to the gym at 5 am, then I had to go during my lunch hour to the park, sometimes I can make it after work. 

Ignite-Light a fire and get closer to your goal.  Find a piece in your closet that you have not worn in a while and would like to get back into.  Buy yourself an article of clothing one size smaller.  I have all different sizes of clothes that no longer fit in my back closet.  As I am losing weight, my smaller sizes are coming back into my closet.  The clothes I am no longer fitting is going out the door.

New-Try something you have never done.  Crossfit, yoga, cycling, dancing, but try something.  You never know if you are going to like something unless you try it.  I tried running years ago and found that I loved it.  I never thought I could to Crossfit but after I tried it, I found that I could.  Cycling is hard but guess what, once you get the hand off it you will want to do it too.  Indoors and outdoors.  Currently, I am trying to get one hour of physical activity into my day.  It doesn't matter what it is as long as I get it done. 

Go-We live our lives always on the go.  That should not be the reason why we cannot keep ourselves healthy.  I plan ahead for my non-stop lifestyle.  This is why our HEB grocery list always includes LALA® drinkable yogurt smoothies.  

They are great tasting, nutritious, and healthy.   The perfect on-the-go snack for my on-the-go life.  Made with real fruit and has 5g of Protein.  We keep our refrigerator stocked up.

I can grab a LALA® Yogurt Smoothie as I run out of the door.  This way I am not missing meals, my body is getting fueled, and I am staying on course with my goals.

Did you know LALA® Yogurt Smoothies is proud to be a sponsor of the H-E-B Slim Down Challenge?   Earlier this year, H-E-B invited Texans to apply online at heb.com.  Though only 28 were selected for the competition, you can follow their journey along from home.  Not only will you be following their journey but you can access workouts and recipes, and read contestants’ blogs for inspiration.  The Slim Down Showdown is part of H-E-B Health & Wellness, a comprehensive, long-term commitment to improve the health of Texans.  H-E-B aims to inspire Texans to adopt and stick to a healthy lifestyle through special offers on healthy food, nutrition labeling, events, competitions and educational opportunities.  Winners will be announced April 1 at the H-E-B Alamo Health and Fitness Expo in San Antonio. 

Are you ready to SPRING into a healthier you?

This is a sponsored conversation written by me on behalf of LALA Yogurt Smoothies and WeAllGrow Latina Network. The opinions and text are all mine.

Fitness Friday-Viva La Color 5K

This year we are trying new things with my kids.  Previously my son and I participated in a color run with a big group of our friends.  We had not participated in another one since then.  My Lil Bit had yet to experience this fun and energetic run.  I feel that at five years old she could handle all the fun.

Did you know Viva means to live or to be alive?  This is how we should live life like we are alive.  This is what I am teaching my kids this year that life is meant to be lived. 

 The weather was being brutal this morning as it was in the low 60s and the wind was not dying down at all.  We were freezing.  Luckily my daughter's sweater was in our vehicle.  We had brought towels for after the race that we ended up wrapping her in.   She stayed warm before the race in her wagon.

 How did our race go?  Well a 5K is a little hard for little feet.  It is a long distance if they have never done this distance before.  A color run is a lot of fun but there are no water stations, no porta potties along the race route, and other than the few color stations; it is still a race. 

Right from the start my daughter wanted to go potty.  I think it was the cold weather because I got the urge as well.  I have to give it to Lil Bit, she hung in the entire time.  I ended up carrying her (all 36 lbs) on my shoulders and piggy back from color station to color station.  I asked her if she wanted to quick at one point where it looked like we could just cut through but she said no.  She loved getting the colors squirted at her.  I loved watching her go through the color stations.  I loved how so many people were so encouraging and were cheering me on as they past me up.  I heard things like:
"Way to go Mom", "You got this", "Yall almost done, keep it up", etc...

 At the end, I put her down and she bolted to the finish line.  She is really fast like her brother.  I can see some Cross Country or Track in her future.  Daddy caught the finish line picture.

 My son started and ended the race like a champ.  This was not a timed race but my husband said my son finished within the first 10 people.   

I pulled the rear like always.  Check out my tutu, yeah that's the wind still blowing like crazy.

Everyone who finished got a medal at the finish line.  We had a blast on the run.  The after party was a big dance, color party that my daughter did not want to leave.  Viva la Color!

February 2016 Health Check In

The shortest month of the year came and went.  60 days have already passed us by.  Where do you stand with your health goals? 

Here is where I stand with my 2016 goals:

1)  Run 365 miles-I ran 2.55 miles this month.  For 2016, I have ran a total of 4.06 miles.  Leaving me with 360.94 miles to go.  This mileage is not huge but it is huge for me.  Check this out:  

January 1  -  1.51 miles - 23.51 minutes
February 9 - 1.52 miles - 14.26 minutes

When I ran 1.5 miles in January I was dying.  My chest and knees were killing me.  When I ran 1.5 miles this month, I ran faster and felt great.  My pace in January was 15' 47" and in February it was 9' 26".  I took 9.25 minutes off my time.

2)  Walk 10,000 steps per day.

January -   average steps 11,953
February - average steps 10,099

No excuses but I did forget to put my watch on 2 days.  Both days were weekend days. 

3)  Weight-Drum Roll please...... I have lost a 2.5 lbs.  In total for 2016, I have lost 10.5 lbs.  Woohoo! 

4)  Weight Training.  At the end of last month, I said I wanted to start weight training and I have. 

That's my coach back there.  We have been hitting the gym together.  I am seeing progress in my body. 

For February being the shortest month, it packed a punch.  It put me to the test.  There was Superbowl Sunday, my son's birthday, Valentine's Day, and traveling.  The scale was not being my friend.  And for a minute, I was a little crushed.  Oh, let's be real.  I wanted to cry.  All the hard work of counting calories, walking every day, making time to work out, etc....and for it not to show on the scale.  I had to give myself the talk.  The how does your clothes fit, you are doing so great, keep up the good work, etc...  Every day is a struggle.  There are good days and there are bad days.  I can only worry about today and I'm ok with that.

Here are my goals for March:

Monday through Friday, I am able to do great.  I have a schedule I keep.  When it comes to the weekends that is where I can improve.  I am planning on getting the family outdoors. 

I am going to take my measurements.  Since I have been lifting weights, I am building muscle.  Muscle weighs more than fat.  Even if the scale does not move, I will take inches lost any day.

I also want to add more mileage this month.  Eventually I want to be able to run more than 1.5 miles at a time. 

I want 10,000 steps for 31 days straight.

I think that is enough for my goals.  What are your goals? 

Bulu Box Review

***Disclosure-I am a USFG member.  I received a 3 month subscription for review on the blog.  All opinions stated are my own based on my personal experience.

Bulu box is a monthly box of healthy products.  The box is $10 a month and you get free shipping.

1. TRY SAMPLES- discovering new products, see which products don't work for you

Try 4-5 samples based on your profile before buying full-size so you don't waste your money

2. EARN POINTS-Each month you can earn up to 100 Rewards Points (that's $10!) just for subscribing and sharing your thoughts. 

Log in to your account to fill out your sample surveys about the products you just tried

3. CASH OUT-Once you've earned Rewards Points you can use them like actual cash towards a full-size purchase of your new favorite product. You can get your order completely free!

There are 2 different kind of boxes-

Bulu Box Original: This box provides a well-rounded sampling of all things health and nutrition. Each box contains 4 to 5 premium samples such as sports nutrition, sleep, and healthy snacks. Plus lifestyle extras like gym gift cards or DVDs to cover all aspects of health!

Bulu Box Weight Loss: Designed specifically to help with the varying factors of weight loss, this box contains 4 to 5 premium weight loss items such as energy aids, healthy snacks, sleep aids and fat-burners. Plus bonus weight loss items like fitness gear and kitchen tools.

I liked getting new products that I had never heard of.  I got to try them out.  I hate buying full size products that I do not like.  Wasting money.  This way I was able to try what I liked and didn't like. 

For more information, go to www.bulubox.com

Weekend Snapshots | 1

This year my plan is to continue what I started last year and stay more connected to my family.  In the end all the hard work we do is for them, right?    

I am joining Arianna from 3twentysix in her Weekend Snapshot Series.  This is my first installment of this past weekends adventures. 

My weekend started early on Friday at Merlot 2 Masterpiece where I got to paint and sip on wine.

The theme was Mardi Gras.  We painted two masks on a purple background.  My painting was more a reflection of the happy face and sad face.  Not that I was trying to paint it this way but it just came out this way.  As I kept painting, my painting took it's own life.  The top mask was a reflection on the happy me, when everything is fine, more put together.  The bottom mask was sad, imperfect, and was darker.  I was just painting but this is what came out.  Anyways, it was a fun ladies night.

My hubby and I were able to have the Valentine's date we didn't get to have last week.  I had told him I had wanted to go to the park.  He asked if this was going to be like our trip to Austin where we walked a mile for each year we had been together and reflected while the whole time, we were lost without water.  Yeah, that happened and no, it was not.  It was good for us to be able to hangout just the two of us.  We do not get to do that alot anymore and it was much needed.   

There are trails.  You can ride bikes.  Make sure to pay attention were you park, were you start, and how far you want to go.   

We even stopped at the Houston Police Officers' Memorial on our walk.

We even got to go to the gym together to get a couples workout in.  We had not been able to go to the gym together.  Many people have told me they are not able to workout with their partner.  My husband and I have a fun relationship.  We always have a good time.  He cracks me up.  If you have met my husband, you know he is a clown.  He had set the timer for 1 hour but we ended having so much fun we kept right on going for 30 more minutes.

We reconnected.  We were able to talk, be silly, and best of all, enjoy each other's company.  How was your weekend?  Did you do anything exciting?  This was a snapshot of our weekend.  I hope to share more of these moments with you on the Weekend Snapshot Series.  Until the next one. 

January 2016 Health Check In

Today I am checking in with you and recapping what has happened since January 1, 2016 when I hit the reset button.  It has been hard work every - single - day to stay on track.  To tell you the truth, this time has been the hardest.  I kept putting ME off in 2015.  I would start and then quit on myself again because it was so hard. 

I am not going to lie.  I have no secrets for you or a fast forward button.  Every day is a struggle.  It will continue to be a struggle but I have to stay focused, keep my eye on my goals, and remember to work at balance.

Here is what I have been doing:

-Calorie Count-Tracking those darn calories has been keeping me straight.  Every day I start off with the same amount of calories.  I eat breakfast and start subtracting from there.  Sometimes for dinner I don't have many calories left and I have to work around that. 

-Serving Sizes-Smaller portions.  Eating on smaller plates.  I am measuring everything.  Even my drinks.  Everything you put in your mouth counts. 

-Fitness Shows-I know how to do this.  It is like riding a bike.  It will all come back to me.  And some things have come back.  But I am also learning new things.  Where?  On TV.  Yes, I am a dork and am watching The Biggest Loser, My Diet is Better Than Yours, and Fit to Fat to Fit.  Why?  Because it helps me.  I work out while watching the shows.  I learn from the tips they give.  I see what exercises are working for them.

-Diet Bet-I signed up for a biggest loser challenge.  This is the first time I have ever joined in a challenge like this.  It is helping me stay on track with my own goals.  Every 2 weeks we will check in and on the final weigh in, the person who has lost the biggest percentage will win the money. 

-Lifestyle-I am cooking at home.  We are eating at home.  I am making and packing lunches.  We are all eating the same.  My family is being supportive and it has been a lifestyle change for all of us.

-Resting-I have been getting to bed earlier.  The doctor did recommend this to me.  She said it would make a difference and it did.  I am more ready for my day.

-Steps-I said I wanted to run 365 miles by the end of the year.  I have only ran 1.5 miles but I have walked more than half of my goal already in steps.  My goal is to do 10,000 steps everyday.  When I first started the month it took me all day to get my steps.  I started walking before work, during lunch, and right before bed.  I kinda set a daily time goal.  Before lunch I tried to get half my steps done.  I would catch up my steps during lunch.  Any missing steps I would do before bed.  As the month progressed I got better at making sure I got my steps done and even went above my daily goal.

Here is my progress:

I have lost a total of 8 pounds.

I am so happy that I am so motivated.  I have been successful.  Every pound has been hard work on my part.  If I told you that the number on the scale does not really matter I would be lying.  This time it does matter to me.  I will tell you that even if I did not see the scale change, I would know that something was happening in my body.  I feel better.  I am happier.  I have energy.  I like that my clothes is fitting again.  I have already went down at least 3 sizes.  I have to admit I was wearing some Plus sizes.  I had never been this size.  I hope to never go back.

To be clear I am not taking any magic pills, drinking special shakes, or anything else someone is selling.  I am taking my multi-vitamin, skin-hair-nails, and drinking lots of water.  Every now and again, I take the easy road and do indulge on a Smoothie King shake as a replacement meal.  Why am I telling you all of this, transparency?  I am not on anyone's plan, except my own.  I do not have weekly meetings to talk about my weight with a total stranger.  I do what I can everyday to work hard at my own goals.  I am not paying for a meal plan.  I am learning to cook our favorite dishes by making little changes to ingredients.  Choosing healthy.  Indulging a little but in smaller portions.  I am eating what I want but not getting carried away.  I am not dieting.  I am not spending everyday in the gym.  See as a mom I felt so guilty spending any minute away from my kids.  That guilt kept me home most days in 2015.  This is why I am doing it my way this time.  I am spending time with my kids and my husband.  We walk around the mall, go down every aisle in the grocery store, enjoy bike rides and going to the park. 

Moving on to February, my plan is to continue doing my 10,000 steps every day.  I am planning to incorporate more weight training.  Losing 1 lb a week is healthy to me.  I am moving in the right direction and that is good enough for me.  This isn't a race, this is life.  My life.

Thanks for sticking around for this long post.  Any thoughts?  questions?  comments?

Serving Sizes

This month I have been learning a lot of different things about how to live a healthy life.  I am learning how to use all the things I have learned over the years to help me in this journey.  I have always heard about serving sizes but never paid attention to it.  I would think if it comes individual size that that would be my individual portion but I was wrong.

Check this out:

This is a big mistake that I make all the time.  I grab a juice or drink and never have looked at the serving size or portion.  This orange juice has 2 servings per container.  I would normally chug this down in 1 serving for breakfast. 

Sometimes we eat at different times.  Most days my kids and husband have already eaten dinner by the time I get home.  So I end up cooking something for myself.  One dish I make is over easy eggs with black beans.  The mistake I make is making the entire can of beans.  No, I do not eat it all.  But I do not measure it out by serving size.  This can serves 3.5 servings.  That is great when I am cooking for the family but not when I am cooking for 1.

Do you check the servings?  What serving has shocked you the most?

Holiday Gift Guide 2015-Kidz Bop/Arm & Hammer Tooth Tunes

***Disclosure-Sample product was received for review.  All opinions stated are my own based on my personal opinion.

Are you looking for stocking stuffers?  I have a practical gift.  I like to give my kids little things they need or want. 

How about s tooth brush that plays your kids favorite song?  Tooth Tunes?

Dentists recommend brushing for two minutes.

A power brush like the ARM & HAMMER™ Spinbrush™ battery-powered toothbrushes can help your 2 minutes remove more plaque. It’s a great option for your kids.  My daughter loves her tooth tunes tooth brush.  She likes to here her song played.  It's her jam.

Songs available-
ARM & HAMMER™ Tooth Tunes™: One Direction–One Thing & What Makes You Beautiful
ARM & HAMMER™ Tooth Tunes™: Queen–We Will Rock You
ARM & HAMMER™ Tooth Tunes™: Kiss–Rock & Roll All Nite
ARM & HAMMER™ Tooth Tunes™: Kidz Bop–I Love It
ARM & HAMMER™ Tooth Tunes™: Kidz Bop–Wake Me Up
ARM & HAMMER™ Tooth Tunes™ Junior: Brush-A-Long Song
ARM & HAMMER™ Tooth Tunes™ Junior: The Alphabet Song

Remember it is recommended to get a new tooth brush every three months.