Total Wellness and Bariatrics

01/23/2026

🐟 Food Fact Friday: Why Fish Deserves a Spot on Your Plate! 🐟

Fish isn’t just tasty—it’s packed with powerful health benefits that make it a smart choice for meals any day of the week.

✨ Rich in Omega-3 Fatty Acids
Fish like salmon, sardines, and tuna are high in omega-3s, which support heart health, reduce inflammation, and help improve brain function.

🧠 Boosts Brain & Eye Health
Omega-3s (especially DHA) are essential for brain development and may help with memory and focus. They also support healthy vision.

❤️ Supports Heart Health
Regular fish consumption has been linked to lower blood pressure, reduced triglycerides, and a lower risk of heart disease.

💪 High-Quality Protein
Fish provides lean, high-quality protein that helps build muscle, repair tissues, and keep you feeling full—without excess saturated fat.

🦴 Loaded with Essential Nutrients
Many fish are excellent sources of vitamin D, B vitamins, iodine, selenium, and zinc—nutrients that support immunity, metabolism, and bone health.

🌍 A Lighter, Sustainable Option
Many fish cook quickly, are easy to digest, and can be part of a balanced, environmentally conscious diet when sustainably sourced.

📌 Tip: Aim to eat fish at least 2 times per week and mix it up—fatty fish for omega-3s and lean fish for variety.

01/19/2026

01/14/2026

🏃‍♀️ Workout Wednesday: Don’t Underestimate the Power of Walking 🚶‍♂️

Walking is one of the most underrated forms of exercise—and one of the most powerful for your overall health.

✨ Why walking matters:

• ❤️ Improves heart health – Regular walking lowers blood pressure and reduces the risk of heart disease.
• 🧠 Boosts mental health – Just a 10–20 minute walk can reduce stress, anxiety, and improve mood.
• 🔥 Supports weight management – Walking burns calories, improves metabolism, and supports fat loss.
• 🦴 Strengthens joints & bones – It keeps joints mobile and helps maintain bone density.
• 💤 Improves sleep & energy levels – Consistent movement helps regulate your sleep-wake cycle.

📊 The best part?
You don’t need fancy equipment, a gym membership, or a long workout. Short walks throughout the day add up—and consistency matters more than speed.

🎯 Goal to try:
Start with 20–30 minutes a day, or break it into smaller walks. Park farther away, take a lunchtime stroll, or walk after dinner.

🚶‍♀️ Walking isn’t “just walking.” It’s movement, medicine, and momentum toward a healthier life.

01/12/2026

01/07/2026

We are excited to announce our January POTM, Barb Kelley! "Four years ago this month, at 64 years old and 194 lbs, I had the Mini Sleeve done. I'm 5'5" and my original goal weight was 150 lbs. I lost at a steady rate and hit my goal weight six months later. I was feeling good, but with the help and advice of Total Wellness, I revised my goal weight down to 130 lbs. I consistently lost another 2-3 lbs per month and hit 130 eight months later. I now weigh between 120-125 lbs. Having the mini sleeve in my toolkit has been a huge benefit in my weight loss journey and beyond. In fact, it's the best thing that I've ever done for myself. "