Jenna’s Story

Most women tend to take care of everyone else and neglect themselves. In the spring of 2024, I had Covid followed by severe bronchitis two weeks later. For the first time in my life, I was not in good shape physically and I was told my cholesterol was higher than it should be. I am going to turn 50 in 2025, have five siblings receiving treatment for chronic health issues, and decided now is the time to make my health a priority. I didn’t want to start taking a statin so enrolled in ConnectCare3’s Chronic Disease Management program and began working with a health coach.

My current job in municipal government is stressful, and eating healthy meals consistently is a struggle. My health coach suggested I complete a SMART Goals Worksheet, as setting goals and writing them down can help you formulate a plan on how to obtain those goals. Eating more fruit, vegetables, and fish are my food goals. Planning meals and trying new recipes are the methods I use to add a wider variety of healthy foods to my diet. My exercise goals include more walking, playing tennis, and riding my bike on weekends. My sister and I also do Pilates or yoga 2-3x/week, and my husband and I walk our dog every night.

I am five months into my journey to better health, and below are some lifestyle changes I have made to help me reach my goals. Perhaps they might help you as well:

• I start my day with a healthy breakfast. My health coach suggested making breakfast sandwiches for the week on Sunday. It has helped to have a healthy breakfast sandwich readily available each morning so that I don’t grab something unhealthy. Eating that protein early in the morning keeps me satisfied more hours into the day. I occasionally alternate egg sandwiches with baked oatmeal.
• I try to start each meal with a salad. I find that fills me up, and I don’t eat as much after consuming a salad. If I don’t have a salad, I try to watch my portion sizes.
• My health coach provided a flyer on healthy snacks and emphasized the value of adding protein to my diet and combining a carb with a protein. If I eat an apple, I put peanut butter on it. She also offered helpful dietary tips on how to lower my total cholesterol and raise my HDL.
• I have become more mindful about what I eat. My health coach and I discussed how to combat emotional eating, avoiding “comfort” foods, and striving for healthy alternatives. If my husband wants to throw a steak on the grill, I have learned it’s okay to ask for salmon instead.
• I have adopted the 80/20 diet rule which basically places an emphasis on eating foods rich in nutrients 80% of the time. I really enjoy trips to a farmstand or orchard and filling a basket with fresh fruits and vegetables.
• I try to travel on the outside rim of the grocery store and avoid all the processed foods on the inner aisles. My health coach provided me with healthy recipes to inspire me to try new things.
• Get your spouse, a friend, or relative involved and make it a team effort. My husband surprised me by jumping on board with healthier eating habits, helping with meal prep, and now joins me on the tennis court. Exercising can be fun and a great bonding experience.
• My health coach emphasized that any form of exercise I can squeeze into my busy life is good, even if it’s only 15-20 minutes. I started walking one mile every weekday with my co-worker. It takes about 20 minutes and is a great break from sitting at my desk. If the weather is bad, I try to jump on the treadmill 15 minutes before work.

Three months into my health journey, I had lost 11 pounds. My total cholesterol is 21 points down, LDL is 29 points down, and HDL is up 9 points! My lab results validated the healthy changes I’ve made are proving to be worthwhile. I’m also gaining muscle from all the exercising I’m doing and seeing positive changes in my body. I love how I feel after I exercise. It motivates me and has me looking forward to my next physical activity.

Working with a ConnectCare3 health coach was the push I needed to implement a plan to become healthier as I had someone guiding me and making helpful suggestions along the way. She encouraged me to track what I eat and analyzes my food log to see where changes could be made. If I happen to have a bad day, she tells me not to beat myself up and to strive to do better the next day and get back on track. My health coach holds me accountable but in a kind way. She is also my cheerleader… It’s obvious it brings her great joy to hear about the successes I’m achieving, and she celebrates my wins with me. I firmly believe that all the small changes I have implemented are making a big difference. My energy level has improved, and I’m finding that exercise is also a great stress reliever!