WellnessWithinLLC

03/29/2023

Before life took a crazy twist, I had the privilege of writing a book in collaboration with of !⠀
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Our mission was to combine the most powerful medicine for your heart - food! - with an action plan to make heart healthy eating simple and permanent.⠀
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And here it is! Complete with:⠀
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💖 28-day meal plan⠀
💖 Weekly shopping lists⠀
💖 80+ easy recipes⠀
💖 Wellness tracker⠀
💖 Tips to lower blood pressure, cholesterol, weight, and blood sugars⠀
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Take it from me. Life is too short to not feel your absolute best. Your heart health is within your control. Take that control and run with it. You got this!! ⠀
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🙏 Thank you for this amazing opportunity to help more people stop managing and start thriving! 🙏⠀
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Available now! Link in bio ()

02/04/2023

⁣So I guess today is my Cancerversary.⠀
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One year ago today I was diagnosed with stage 2b triple negative breast cancer.⠀
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I also just learned that I was diagnosed with breast cancer on World Cancer Day. Say what?! ⠀
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Needless to say, today brings up a lot of painful memories. The day I held our 5-week-old baby in my arms, looked at our 4-year-old, and tried to make sense of my diagnosis. It was a sleepless night last night. The anticipation of today was heavy. But for whatever reason, today feels a little lighter than I expected. I'm going to try to stay busy but also allow the time and space to feel whatever I'm feeling. I know there's no right or wrong way to feel on a day like this.⠀
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To all the women that walked this journey before me, and to those that have shared their stories, thank you. I am indebted to you and your bravery. There is something so powerful about not feeling alone in times of trauma. I share my story because of you. Because we know that a cancer journey doesn't end after chemo. It doesn't end after your hair grows back. It never ends. The treatments continue, the side effects linger, and the fear of recurrence is here to stay. ⠀
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So as I struggle with what this day last year brought about, it also reminds me to stay grounded. And, it reminds me of something so beautiful. Something that is also here to stay.⠀
The truth that every single day is a gift. ⠀
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Sending lots of love and strength on World Cancer Day to all the fighters out there. 🥊💕⠀
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2 Likes, 0 Comments - Women's Heart Health () on Instagram: "⁣So I guess today is my Cancerversary.⠀ ⠀ One year ago today I was diagnosed with stage 2b triple negative breast cancer.⠀ ⠀ I also just learned that I was diagnosed with breast cancer on World Cancer Day. Say w...

11/21/2022

⁣I dropped my bag today. ⠀
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Everything spilled out on the floor of the changing room in the radiation oncology department. ⠀
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No big deal, right? I broke down. ⠀
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It wasn't the stuff all over the floor. It was the 2 hours we were up with the baby last night. Running to arrive on time for the 7th appointment in the last 8 days. It was the bald woman I saw on the way in (that I now realize can be quite the trigger!). The fact that we've been running on empty for 9 months and still won't be "done" for a few more. ⠀
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I'm burned out. ⠀
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Cancer takes, takes, takes. ⠀
It might take your hair. ⠀
Your energy. ⠀
Your sanity. 😮‍💨⠀
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But, I guess it can also give in unexpected ways. ⠀
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It gives you⠀
*Appreciation* for the days you feel good, the days you have the energy to run around with your kids and the strength to hold your baby.⠀
*Thanks* for the small things like the sound of my son's laugh or an uplifting message from a friend. While it beat me up, I'm so thankful for all this treatment did for me and my family. ⠀
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I'm profoundly grateful for the incredible, supportive people surrounding me. (You know who you are. Thank you, thank you, thank you!! 🙏)⠀
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This holiday season, I won't look or feel the way I did last year. But I'm going to soak up those small moments and enjoy the hell out of it. I hope you do too. 💕⠀
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Happy Thanksgiving to you all! What are you thankful for?⠀
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10/28/2022

⁣Back for more!⠀
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Today I resume immunotherapy infusions. ⠀
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The emotions today are caaarazzyyyyy 😵‍💫⠀
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I sat in this infusion waiting room before chemo many times with my husband, enviously looking at the women around us with the short hair. I prayed, prayed, prayed to be in their shoes. The women on the other side of chemo and inching back toward normalcy (or so it looked...).⠀
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I'm her. 🙏⠀
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I'm fighting back tears of joy. My heart is also aching for the women that sit next to me wearing the head wraps and scarves. Cancer is so hard. ⠀
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If you're her, with the head wrap, hang in there. Like they all say, you're stronger than you realize. They're right. Keep digging down deep for that strength. It's there. 💪⠀
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10/18/2022

⁣🙏🎉 This girl is cancer-free!! 🎉🙏⠀
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Exactly 8 months after being diagnosed with stage 2B triple negative breast cancer I am officially cancer-free!⠀
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There are still 6 months of treatment ahead and lots of physical and mental repair to be done. Starting to grapple with what the hell just happened. Uneasy about what's to come. But grateful. So, so grateful. I will never again take a day of good health for granted. 🙏⠀
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It's time to⠀
Exhale⠀
Be thankful⠀
Process⠀
Rebuild⠀
Enjoy this moment⠀
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Because life is short⠀
And even in the darkness⠀
It's full of blessings 💕⠀
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09/30/2022

⁣And another big step is behind us! 🙏⠀
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I had my lumpectomy yesterday. Everything went well! Now I get to enjoy wearing this super sexy (s**e! aka hospital) bra for the next week. Try not to get too jealous. 😉⠀
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The last 6 weeks after finishing chemo have been much more challenging than I expected, both physically and mentally. The wait to find out whether the tumor is "dead" or whether it still contains active cancer cells that tried to spread is a lot. It could change the course of care from here and also impacts my long-term prognosis.⠀
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Just trying to continue to count my blessings and look at the silver linings. There are many, but man some days it's hard to focus on anything but "cancer."⠀
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I constantly feel like I should post something positive or uplifting or nothing at all. But anyone out there who has gone through or is going through this knows - cancer is hard. It's scary and all-consuming. Everyday is like a roller coaster. ⠀
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But deep down I do know that on the other side of this I'm going to be stronger, will live life with more intention, and will be able to pass down some valuable life lessons to my boys. Just got to keep pushing to get there. ⠀
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Anyway, if you're going through this right now - I see you, I see you, I see you. Keep pushing. 💕

08/11/2022

⁣I finish chemo tomorrow! 🎉⠀
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It doesn't feel real. I've gotten so used to this new normal. I think about chemo constantly. Even when I'm not thinking about it, it's still there in the background. And yet, just like that, I'll finally have the space to let other things back in.⠀
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Huge, heartfelt thank you to and their partner for helping me navigate the side effects of chemo. I'm immensely grateful for the support you provide for the breast cancer community. You've helped make the most difficult part of this journey much more manageable. I can't wait to pay it forward. ⠀
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And to you, chemo - you've strengthened me. I'm grateful for that. I hope to be able to thank you one day soon for doing the job that you set out to do. We'll know in a couple weeks. 🙏🤞

05/12/2022

⁣Breast cancer. ⠀
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The two words I never thought I'd hear. With a brand new baby at home, I was praying the lump was just a clogged milk duct. ⠀
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It wasn't. And, on a Friday in February, my life changed. The hardest weekend of my life followed, knowing nothing except for my diagnosis at the time. I worried myself sick over my boys, wondering if I'd be here to watch them grow up. ⠀
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The following weeks were terrifying but as the picture became clear I realized how fortunate I now am. Stage 2 triple negative breast cancer but with a good prognosis. The road ahead is long - already 10 weeks into a 6-month chemo regimen, then surgery, then radiation and 6 months of immunotherapy. BUT, I'm responding well to treatment and - nothing can top this - I should have the chance to be here for my 2 beautiful boys. ⠀
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Not every day do I feel so positive, but how have I gotten to this point? Gratitude. Even on the hardest days, it's hard to not recognize how incredibly fortunate I am. ⠀
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Things I have been grateful for since day one: living within a few miles of world-renowned cancer care, an incredible healthcare team working with me, catching the cancer early, and having no known genetic mutations to suggest an increased risk of reoccurance. And above all, a good prognosis. I'm infinitely blessed. ⠀
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I have been blessed with seeing the most beautiful sides of the people I love. The support we've received so far has been nothing short of incredible. Words won't ever be adequate to express my gratitude for those that have lifted me up and helped carry me through this journey so far. My husband, our parents, our siblings and friends - I am simply blown away by the outpouring of love and generosity. If you're reading this - thank you. 💕⠀
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Sharing this part of my life in this way does not come natural to me. It's uncomfortable, scary, and in this moment it also feels right. It feels right because I'm realizing you need an army behind you when dealing with such adversity. ⠀
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So with that said, to all my sisters (and brothers) fighting this fight, I see you. Keep your head up. One day at a time. As a good friend of mine wrote to me, "you can do hard things." 🙏

03/21/2022

The people of Ukraine need our immediate help as they flee the country and face a limited access to food.

Purchase my *Love Your Veggies Action Plan & Recipe eBook* and 100% of the proceeds will go to the World Central Kitchen.

The is currently serving over a million hot, nutritious meals to families across Ukraine as well as neighboring countries.

Tap here: https://www.wellnesswithinhealthcoach.com/love-your-veggies-recipes-ebook

02/17/2022

✳️ Save this post for the next time you need a breather!

There's no better time than ❤️ Heart Month ❤️ to begin establishing heart healthy practices everyday - ones that are simple, effective, and realistic, such as the basic task of deep breathing.

👄 Much can be accomplished in a few short breaths, including lowering your heart rate and blood pressure, reducing your stress and anxiety levels, and increasing focus and calm.

Did you pause to 🫁 breathe 🫁 today?

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✨ Ready to start with simple steps to improve your heart health?

Start with my FREE *5 Simple Steps to Better Health* challenge - click on the Learn More button above!

02/15/2022

A great night's sleep begins with the quality of your day! 💤

Set your day up for a great night's sleep (and support your heart health while you're at it) with these 5 science-backed tips. 😴

✨ Ready to start with simple steps to improve your heart health?

Start with my FREE *5 Simple Steps to Better Health* challenge - click on the Learn More button above!

02/11/2022

👣 Walking pace and high blood pressure - what's the connection?

A recent study (PMID: 33560055) found that self-reported walking pace was inversely associated with high blood pressure, regardless of total time spent walking.

In other words, the faster your natural walking pace, the more you can protect yourself from developing high blood pressure.

There is something to be said about not rushing and taking in the world around you (these are good for your heart health too!) but picking up your natural walking pace has its advantages!

How would you describe your normal walking pace? Leisurely? Normal? Brisk?

✨ Ready to start with simple steps to improve your blood pressure?

Sign up for my FREE *5 Simple Steps to Better Health* challenge- click on the Learn More button above!

02/04/2022

Today is National Wear Red Day! 👠

Did you know?

🫀 Heart disease is the leading cause of heart disease among women (and men) in the US.
🫀...and yet about half of women (56%) even realize this!
🫀 1 in 16 women have coronary artery disease (CAD), the most common form of heart disease.
🫀 CAD is largely preventable, and sometimes even reversible!

🌟 You have so much control over your heart health! 🌟

What can you do today to start lowering your risk for heart disease?

✅ Get to know your numbers (blood pressure, fasting blood sugar, etc.)
✅ Make a quit smoking plan. Get help. Don't do it alone.
✅ Up your fiber intake. 97% of us are deficient! Yet, fiber is absolutely essential for great heart health.
✅ Move, move, move! Go for a bike ride, dance, do squats while brushing your teeth. It all counts and helps support healthy blood vessel function.

✨ Ready to start with simple steps to improve your heart health?

Start with my FREE *5 Simple Steps to Better Health* challenge - click on the Learn More button above!

02/03/2022

📢 Podcast Alert! 📢

Join me and Esther Garfin, founder of the Alternative Food Network as we talk about how you can lower your blood pressure and cholesterol naturally with a plant-based diet!

We discuss:

🫀 Heart disease: how much is genetic vs. lifestyle?
🫀 How to naturally lower your blood pressure and cholesterol
🫀 Easy plant-based cooking tips
🫀 ...and I prepare my "No Cheese" plant-based dip live on the show!
🆓 ...plus FREE access to over 45 mouthwatering, veggie-powered recipes!

If you or a loved one have a history of heart attack, heart surgery, or risk factors for heart disease, this episode of the Plant-Based Diet Podcast is for you.

🙏 It was an honor to connect with Esther and her audience! Alternativefoodnetwork.com is packed with resources for all things health and nutrition with special emphasis on food limitations/sensitivities.

🔗 Click below to listen!
https://www.alternativefoodnetwork.com/plant-based-diet/episode-18-heart-health-benefits-of-a-plant-based-diet/

01/27/2022

⁣Ya'll, who's dragging right now, say I!! 🙋‍♀️⠀
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Getting your zzz's 😴 at night is more than just for beauty sleep - good sleep is great for your heart too! ⠀
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Find out how poor sleep, or broken sleep, can affect your heart health. 🔊⠀
⠀..and stay tuned for proven tips to start getting a great night's sleep! 💤⠀
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01/25/2022

Ladies, gimme a 🙋‍♀️ if you are SO over worrying about your high cholesterol or triglycerides! 😤

Well, here's a simple plant-based change to your day that can make a difference!

Participants in one study were asked to eat a 1/2 cup of pinto beans daily for 8 weeks (PMID: 17634169).

Within 8 weeks, the addition of pinto beans:
🌱 Lowered triglycerides by 19 mg/dL
🌱 Lowered LDL (aka "bad") cholesterol by 14 mg/dL

The fiber in beans can lower cholesterol by binding to it in the small intestine, preventing it from being absorbed into your bloodstream. Instead, it gets excreted from your body.

Adding 1/2 cup pinto beans to your day can be as easy as:
🤔 Simmering and mashing them with lime juice, some spices, and water to make healthy refried beans
🤔 Topping off your salads
🤔 Rice and bean tacos and burritos
🤔 Bean and veggie chilis

How else? Share your ideas below! ⤵️

01/19/2022

This 1 Thing is JUST AS Important as Exercise for Your Heart!

Don't be mistaken - every single time you move matters, whether it's slow and brief or fast and lenthy. Every effort you make will support your heart and blood vessel health.

Just. Keep. Moving. Your heart will thank you for it! 💓⛹🏻‍♀️🚶🏾‍♀️🚴🏼

How will you *move more* today?

01/17/2022

Beta glucan, a particular type of soluble fiber, has gained celebrity status for its cholesterol-lowering abilities. Check it out!⠀
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🤔 Just 3 grams of beta glucan (found in 1.5 cups of oatmeal or just over a cup of barley) daily can reduce cholesterol by 5 to 8%. (PMID: 18492863)⠀
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😯 That can mean a drop in total cholesterol from 200 to 184 just by adding oatmeal to your morning!⠀
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I love my oatmeal with some peanut butter, chia seeds, and mixed berries. How do you like yours? 🥣⠀
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