Tara George
Bereavement Coordinator and Counselor, Hospice
This is my story:
I first met with my St. Luke's Health Coach in January of this year. While I wanted to lose weight, we decided to focus on the goal of living a healthier lifestyle through healthier eating and more exercise because, as we discussed, weight loss is a natural result of increasing exercise and eating better.
During our first session, I made a commitment to walk thirty minutes four days a week. After trying this goal for a week, I found that, for me, it was better to commit to six days a week, thirty minutes a day. I found that when I made less of a commitment, it was easier to put it off. My health coach brainstormed with me where I could get my walks in when the weather did not permit walking outside (the mall, stairwells, etc.). I have been exploring all kinds of trails and parks in the Lehigh Valley area. We are very fortunate to have all these places available to us. I love nature, animals, and bird watching. Walking and nature have helped me on so many levels. The body and the mind really are interconnected. I have found that not only have I lost weight and become more toned but walking and nature have helped me to feel better mentally, decrease anxiety, increase my energy, and remind me that there is something bigger than myself.
I'm a vegetarian and my coach has been a wealth of information in terms of focusing on eating whole foods (versus processed vegetarian foods) and ways that I can eat healthier without spending a lot of money, like buying frozen vegetables when they aren’t in season. I have also noticed that what we put in our bodies makes a huge difference. I am trying to focus on more consistency in eating healthy foods and eating foods that ease anxiety and make me feel better in general, like lots of veggies.
Read MoreIn addition to more walking and healthier eating, I have been attuning to doing other activities that nurture my soul like taking free drawing lessons online, listening to classical music while I walk, getting Vitamin D from sunlight, and treating myself, too (Starbucks Strawberry Acai Refreshers, Rita's, and ice cream are personal favs). My family and friends have been very supportive. My daughter gives me a much-needed push sometimes and many times, she goes on walks with me. I also have a friend who goes on walks once a week with me. I have taken quite a few walks with other family members, too. Sometimes, it is nice to have companionship and communication while walking and, other times, it is nice to have solitude.
My health coach has been a constant cheerleader. She is so positive, truly cares, and checks in regularly. I hold myself accountable by putting a heart on my calendar every time that I walk. It is a little reminder to love myself and makes it easy to visually see my progress. I also log my miles on www.tailonthetrail.org. They have a lot of exercise incentives. I am doing the most recent challenge, which is the 2020 165-Mile Challenge from May 1 to November 2. I already completed 64% of the challenge by walking 104 miles on the trails and have walked a total of 205 miles since I made the commitment after meeting with my health coach.
I decided to make these changes because:
I watched my parents die of cancer. I am middle aged and know that now is a great time to get going to prepare for my future. I found that I had low energy, I was more breathless than I would like to be when I would walk, and I had lower back and knee pain.
I found time to make these changes by:
I just found that it was easier for me to take the leap and do it. Making a 6 day a week commitment was easier for me to stick with because I knew I couldn’t put off a workout.
My biggest challenge with maintaining these changes is:
Sometimes, I really have to push myself if don’t take my walk earlier in the day. Because I made this commitment, I force myself to get up and going even if it is late. Some of my best walks have been at night and observing the night sky, including the moon and stars.
I overcame this challenge by:
I push myself. The only times that I have ever missed a walk are on moving days during a recent move that my daughter and I made.
Amy Collevechio
Registered Cat Scan Technologist, Radiology
This is my story:
My story began almost 2 years ago when the Gnaden campus was bought by St Luke's. There were many changes during the first year, one of which was the Caring Starts with You program.
Completing the program steps, like getting my A1C and cholesterol values, my weight and BP checked, and participating in healthy living activities were all a little overwhelming. But, quite frankly, it was the kick in the pants I needed to get a little healthier. My cholesterol was high - well over 200 and I was overweight. I started out making small changes. The first thing I did was cut out all sugary drinks. I pretty much just drink water. I like to squeeze fresh lime into my water. I started eating smaller portions. I threw out my deep fryer and got an air fryer. I started walking several days a week and during the summer I swim at least 3 days a week averaging at least a mile each time.
It doesn't have to be drastic changes because those won't stick. It needs to be a lifestyle change not a diet. If I want a piece of cake I have it. I just walk more the next day. To date I have lost 60 pounds and my cholesterol level is about 130. I feel great. My knees don't hurt anymore and the compliments from my co-workers are the encouragement I need to keep going.
I decided to make these changes because:
In total honesty- the Caring Starts with You program was the motivation I needed to make some healthy changes.
I found time to make these changes by:
I came to the realization that I was no good to anyone else if I didn't take care of myself first.
My biggest challenge with maintaining these changes is:
It's not a diet it's a lifestyle change.
I overcame this challenge by:
With help from my family.
Kathy Horrocks
Benefits Specialist, Human Resources
This is my story:
About four years ago I was diagnosed with diabetes and high blood pressure. I have a family history of both and my weight and bad habits played a role in these diagnoses. Both health issues were discovered when I participated in Caring Starts with You. At the time of my diagnoses the only change I made was to start medication and to “try” to lose weight. I tried many “weight loss” programs and failed time and time again. I noticed a group of women at my church were looking great and they were keeping the weight off. Now, ten months later, I am working with a certified health coach, learning to eat small healthy portions, drinking enough water every day, moderately exercising, and staying connected to a community that supports each other. I am currently down 92 pounds, my A1C is down from 7.6 (10/2017) to 5.6 (07/2019), I am no longer on medication for diabetes, my cholesterol improved, my blood pressure is much better, I have increased energy, I sleep better, my knee pain is gone, and I have lost that feeling of failure. My life now has a new focus of continuing on the journey to optimal health and helping others on their journey.
I decided to make these changes because:
I was scared that diabetes, high blood pressure, or combination of both would sooner rather than later put me in the hospital or even worse, take my life. My knee started giving me a lot of trouble and I thought; “What now, a knee replacement and I am only 55?” I HAVE to do something!!
I found time to make these changes by:
Choosing a plan that fits my lifestyle, and using the gym right after work.
My biggest challenge with maintaining these changes is:
Staying on the path to reach my goal and maintaining it. This becomes easier and easier with one healthy habit at a time.
I overcame this challenge by:
Staying connected to a community that is on the same journey as I am, learning to enjoy healthy food, celebrating each “win” no matter how big or how small (i.e. going down clothing sizes, no more leg cramps at night, seeing the doctor every six months instead of three, looking forward to going to the beach, being able to help others on their journey, etc. etc. etc.), and staying focused on what I will feel like and look like when I reach my goal.
Jackie Finelli
Navigator, Adolescent Career Mentoring
This is my story:
I never would have known how high my cholesterol was if it had not been for Caring Starts with You. I thought I was fairly healthy. I had been a vegetarian for most of my life. I am always reading labels and making sure I eat well. I was taking care of an infant and chasing around after a toddler, so I was rarely sedentary. I was a runner before children and loved doing yoga. Although I had not done either since my first child, I figured it was only a few years ago, and that I still had time to get back into shape. When my lab results came back, I was in denial that my cholesterol could be so high. They had been high in prior years, but I was told by my OB that it was because I was pregnant and not to worry about it. This time, I had no excuse. My youngest was a year and a half. My cholesterol came back at 258. So I decided to make an appointment with a primary care provider. I did not have one that I saw regularly because, like most women, I saw my OB and felt like that was enough. I met with my new primary care physician and we spoke about my bloodwork. I explained how confused I was that it was so high being that I didn’t eat meat. His recommendation was that I start a statin to lower my cholesterol. I was more interested in lifestyle changes I could make to avoid taking medications. I also reached out to the Employee Wellness Care Team to see what resources were available to me. Along with following up with a PCP, they suggested I join the next plant based eating class, which sounded like fun. I started making changes to bring my numbers down. The class helped me see ways I could improve my diet, like eating less processed foods. I also was armed with quick, easy ways to prepare meals for myself and my family that used common, healthy ingredients. I have been plant-based since August, and I have gotten my cholesterol down below 200. I hope that as I add in exercise and continue eating this way, it goes down even further.
I decided to make these changes because:
I want to stay healthy and be around for my children when they are older.
I found time to make these changes by:
My husband and I do the grocery shopping together with the children. We make a loose menu of our dinners on Saturday morning and discuss what is going on for the week and which days we have time to cook vs which days are better-suited for a freezer meal or leftovers. This takes the thought out of planning dinner each night. We also do a lot of overnight oats (which I learned about from class!) and easy, on the go fruit such as apples, bananas and oranges for breakfast.
My biggest challenge with maintaining these changes is:
Eating places where I don't control what is being served. My husband has a big family and not everyone understands the way that I eat.
I overcame this challenge by:
I either eat before we go and bring a snack, or I bring a side dish that I can share with everyone so that I have something to eat. It also helps me show others that there are lots of things that you can eat that taste great and are good for you.
SilverCloud User (Anonymous)
This is my story:
I realized that the image I had of myself as a confident, joking, and carefree individual wasn’t actually the person I am today. Of course, I still thought of myself that way, but the reality was that my jokes were more cynical observations, my confidence had become shallow, and I agonized or over analyzed about committing to the most trivial things.
I decided to make these changes because:
I wasn’t happy.
I found time to make these changes by:
Using Silver Cloud’s Stress program.
My biggest challenge with maintaining these changes is:
Learning to say “no” to the people I love. They are used to me always giving, and it’s been a real struggle to learn how my needs are no less valuable than theirs.
I overcame this challenge by:
I'm still finding new ways to communicate with my Friends and Family about what I need from them and what I am able to provide. It’s a very fluid situation. But I’ve found as I grow more comfortable doing things for myself, I’m not getting so stressed out about the time it might take to commit to helping someone. It’s really about setting and maintaining boundaries. I’m committed to scheduling in my self-care activities and I know that as long as I stick to the schedule, I’ll have my “me” time. That’s really what has freed my mind from the burden of thinking I need every second of any free time, to recharge in isolation.
Ronnie Mubang
MD Resident
St. Luke’s General Surgery Residency
This is my story:
I believe that being healthy is a lifestyle. I eat healthy, and I’m big into fitness and working out. It’s part of my life. My “go to” breakfast in the St. Luke’s Bethlehem cafeteria is oatmeal. I load it with nuts and raisins.
I found time to make these changes by:
Knowing I can get a quick, healthy breakfast that will keep me going works for me. It’s also cheap! This meal only costs me 85 cents! If I don’t eat my oatmeal, I just feel off for the rest of the day.
I find time to do this by:
As a resident, I usually work a lot of hours. But I make time, because this is the only body I have. I want to take care of it by eating well and exercising. Even when I go on holiday, I book based on whether the hotel has a gym and healthy breakfast options.
To me, it’s not a sacrifice. I’d rather be working out. I treat myself well so that when I’m 80 or 90, I’ll still look and feel amazing.
Scott Bove
Human Resources Business Partner,
St. Luke’s Physician Group
This is my story:
My story truly starts a year ago. I have always been up and down with my weight, but I’ve really stayed in the “overweight” category for most of my life. In July of 2015 I was at my heaviest at 289 pounds. After doing Caring Starts With You, I learned that I could work with a personal health coach through the St. Luke's Employee Wellness program. I met with a health coach every few weeks, which was a game changer for me. She showed me how I already had many of the tools at my disposal to make positive changes in my lifestyle (like access to a dietician, or a way to exercise). I just needed her help to pull everything together. She also became that person that I had to report to, someone that was holding me accountable for the short-term goals we developed.
I decided to make these changes because:
My health was definitely sliding downhill. I was having trouble walking up my stairs, my joints hurt, my digestion was all over the place. I also knew that I was tired more than usual and really uninterested in doing anything, when I am usually a very social person. I felt as though I was no longer in control of my body, and that was dictating the way the rest of my life was going to run.
I found time to make these changes by:
In the beginning, this was my biggest challenge. Typically I am an all or nothing person. So if I had in mind I was going to make changes, I needed to do everything at once. Health coaching taught me how to break it down... to start small and then expand my scope and my goals of changing my lifestyle for good. This helped because I had to learn to put some aspects of myself first in order to become healthy.
My biggest challenge with maintaining these changes is:
In September of 2015, I had two major life events that changed my world. The first one was something that I am so thankful to health coaching for, for nudging me in the right direction. Based on my recent lab results, I followed up with my family physician. After a month of neglecting it, I finally made an appointment. Deep down, I knew what he was going to tell me, because I think my body had been telling me for some time, I just was not listening. I entered the doctor’s office that morning and filled out my medical information sheets. I always felt proud of the fact that I was never diagnosed with any chronic conditions, therefore had nothing to add in the medication history list. After my appointment that day, I left with a diagnosis of High Blood Pressure and Type II Diabetes. Along with that, I now had scripts for four different medications to take on a daily basis. This was not a surprise, but now I really had to deal with my health.
Two weeks later was the second biggest obstacle. My grandmother passed away. I continued to work with my health coach through December. I worked on eating healthier and I saw some progress by losing a few pounds, but I was far from feeling better. At the end of our time together, Kate provided me with some resources and several long-term goals. Unfortunately, I was unable to stick to those goals on my own. By March I had fallen back into old habits and gained more weight back than I had previously lost. My heaviest now skyrocketed to 304 pounds. March 14, 2016 changed all that. I went to dinner the night before with my family. I had a huge plate of chicken alfredo with rich sauce and garlic bread, an appetizer and a large piece of cake for dessert. I was very sick the next day. Almost like a food hangover. I had stopped checking my sugar levels at this time and was not taking any medication to control my blood pressure or diabetes. I stayed in bed most of the day and became more and more angry with myself. I couldn’t go on like this anymore. I needed to change something. I remembered some of the resources my health coach had provided me with, found some of them via Netflix, and started watching. I also started reading about how diet and exercise could reverse medical illnesses. That was a Saturday. Sunday morning I got out of bed early, cleaned out my refrigerator, made a grocery list and started my journey to becoming healthy.
I overcome this challenge by:
I learned that I needed to make some long-term changes. I decided to start a whole food, plant based diet. Not for a short time, but as my new lifestyle. I have friends that are vegan and vegetarian and they have been for years. Could I do this? Maybe not 100%. But I remembered I could start small and change slowly.
The first two weeks I added a lot of fresh vegetables and salads, and saved up any meat products for the two times I went out to eat. I also started exercising regularly. These changes helped me start to lose weight. I was already starting to feel differently in the way I was sleeping at night. By April of 2016, I was nearly a month into plant based eating, having fun by coming up with new meals and trying new foods, when I learned that St. Luke’s was offering a six week course on Plant Based cooking for a very minimal cost. This was perfect. I signed up immediately. The class was incredible. Being able to learn from others on what foods work and how the body responds to whole foods rather than processed chemicals was eye opening. Sharing success stories with others in the class, and even learning how to prepare different dishes was great. I started to enjoy grocery shopping. I planned out my weekends, making sure to incorporate time for meal planning and food prep for the following week. Daily exercise became routine. The results showed slowly in my physical appearance because I carry my weight in my stomach, but I was starting to feel incredible. When I returned to the doctor in May, he was impressed at my progress. At this point I had lost about 30 pounds, dropped my A1C level and my blood pressure had started to normalize — without taking medication. My doctor agreed that if I continued on this trend, he was comfortable with me not taking medication for diabetes or blood pressure. It is now July 2016, and I am eating about 90% whole foods plant based diet. I have lost a total of 50 pounds. My joints no longer ache in the morning. Exercise is something I miss now, more than the junk foods I used to crave. Don't get me wrong, I still have days that are challenging, but I am thankful for the support that I was given by my doctor, St. Luke’s and my health coach, and I am happy to share my story. This was not easy, but it has changed my life for the better.
Cheryl Davidson
Network Director, Clinical Data Quality
This is my story:
About 2 1⁄2 years ago, I realized I was not getting any younger and that I was not taking very good care of myself. My diet consisted of lots of unhealthy carbs, processed foods and sweets. I rarely exercised and felt tired and sluggish on most days. Despite the fact that I was a health care practitioner and had lots of “knowledge” on how to be healthy, I was not very good at practicing it. One day after a staff luncheon, one of my employees commented that I was always looking for dessert and sweet stuff. Although she was joking, it hit a nerve. Bothered by her comments, I took a serious inventory of my health habits and committed to making some major changes. I realized my employee had been right, although I had been aware deep down. Shortly after that incident and with some serious self-reflection, I joined the St. Luke’s gym and began an exercise routine that consisted of weight bearing exercises and cardio. I made a complete change in my diet, rid my pantry almost in its entirety and started consuming mostly whole, unprocessed foods and healthy fats. In just 3 short months I lost over 20 pounds, had more energy, slept sounder and dropped 30 pts. off my triglyceride level. My body became more toned and I increased my lean muscle mass. My husband has always been in shape and was very supportive in affirming the dietary changes for us both. He was pleased I would be joining him at the gym. It was a dramatic paradigm shift in my life!
I decided to make these changes because:
I recognized the importance of exercise and proper nutrition in my overall well being. I was not feeling very good about myself physically or emotionally. I recognized that I was the only person who could take charge of my health.
I found time to make these changes by:
It is not easy, but I wake up at 4:30 every day and hit the gym at least 5 days a week. I still ensure that I get 8 hours of sleep each night.
My biggest challenge with maintaining these changes is:
Maintaining the discipline to get up early and hit the gym, and giving up sweets, especially chocolate. I can also be obsessed with getting on the scale and becoming upset if my weight fluctuates.
I overcome this challenge by:
Getting to bed early and maintaining the discipline to get up early 5 days a week and hit the gym. I have also found ways to make an occasional dessert by using paleo recipes and switching to organic dark chocolate. Although I can still be somewhat obsessed with stepping on the scale, I remind myself often that I am not defined by a number and that my value and worth as a person lies in so much more. My mission is to continue to build strength and better health in the gym and in everyday life, so I can build others up to face life’s challenges as well.
Dan English
Distribution Center Clerk, SLB
This is my story:
I joined the St. Luke's Health and Fitness Center and was instantly motivated by the staff. They helped me out with my eating habits and helped me with my exercise regimen. I started to drop weight and get in better shape. Things were going great until one unfortunate game of pick-up basketball. I twisted my ankle and tore two ligaments. I saw many great doctors, had surgery, and was back on my feet in a matter of a few months. Even after that set back, I was more motivated than ever. I ran my first 5k, which was the St. Luke's Runners World Half Marathon 5k, I placed 3rd in my age group and walked out with a trophy in my hand. I continued to run 5ks throughout the spring and summer and am currently training for this year’s 5k.
I was especially proud of my Caring Starts with You score, and am thankful for the motivation that St. Luke’s provides.
I decided to make these changes because:
When I started here at St. Luke’s three and a half years ago, I weighed close to 300 lbs. My weight affected my whole life; my blood pressure was high and I felt lethargic all of the time. I realized I needed to make a change.
I found time to make these changes by:
Finding time between work and school can be challenging. I make time right after work and consider going to the gym just another routine part of the day.
My biggest challenge with maintaining these changes is:
Staying focused on a good diet when it is so easy and convenient to cheat and eat unhealthy.
I overcome this challenge by:
It is a constant struggle that I don’t always overcome. But meal prepping has helped me stay on a good diet.
Lisa Lobb
Pharmacy Purchasing Agent, SLRA
What:
I have been working on losing weight and getting healthy. I started at 168 pounds, and I am 5' 2". I am down 24 pounds to 144, and my goal weight is 130-135. My scrubs are quite large on me now! I am not complaining...
When:
Ever since August, after completing my Health Assessment here at work. I feel great, and I am very glad that I did the Health Assessment. Otherwise I may have just continued on that path!
Where:
At home
How:
I do a treadmill workout 3 days a week and strength training 3 days week, 1/2 hour each time — all at home. Between the exercise and MyPlate tracker, I am able to keep my calorie intake under control.
Jennifer McKenna
PT, DPT, SLB Acute Rehab Center
This is my story:
I have always enjoyed being active and staying busy, but my motivation and choice of exercise have varied over the years. I have changed my perspective from “having to do these workouts,” to “I get to do something fun everyday.” Decreasing the stress related to working out has increased my consistency of being active, and incorporating something fun has made this much easier. I have a general idea of what workouts I want to do each week, but will change the specific plan based upon the weather, what I feel like doing, and what days my friends can meet up with me. I also pay attention to how I feel; I will do less intensive activities on the days or weeks I feel more fatigued and take the perspective that something is better than nothing.
I decided to make these changes because:
Staying healthy and active is important to me because it works as a stress reliever and a source of fun. I have a family history of stroke and cardiovascular disease so being active is also a way I can help to reduce my risk factors for these medical conditions.
I found time to make these changes by:
I make exercise and eating well a priority, so I plan my days accordingly to allow time for working out and cooking.
My biggest challenge with maintaining these changes is:
Sometimes it is challenging to keep myself motivated, especially during the winter months.
I overcome this challenge by:
I make plans with friends and my co-worker Jenna to meet up to exercise. I also bring clothes to work so I can run from work, or go straight to the gym before going home to make it easier to complete workouts.
Jane Tafaro
Library Information Technician, SLB
This is my story:
My family doctor cut my cholesterol medication in half. With much hard work (changing what I eat, starting to exercise, and walking to and from my car instead of taking the shuttle), I lost 15 pounds over 6 months, and have kept it off for a year. I reduced my body fat by over 4%. I also no longer need a CPAP, which I used for 10 years. Part of my initial motivation to change my lifestyle was from seeing my employee wellness results in June of 2014.
