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Blog Archive

Restart Aug 6th, 2020

Ah, August.  Even the Pacific Northwest, with its stubborn climate that’s always late to welcome this season, is finally embracing the thick of summer’s heat. With this climate shift comes a corresponding de-layering in our lives – of clothing, of bedding, of our pet’s coats, of (if we’re lucky) a...

Debunking Skin Care Myths Jul 29th, 2020

Myth: you should stay away from moisturizers if you have oily skin. Reality: No matter your skin type, everyone should be using a moisturizer to replenish the skin’s natural protective layer (which can dry out and/or be stripped by cleansers).  There are infinite choices for moisturizers on the market today,...

Practical Tips for Reigniting your Fitness Regimen Jul 22nd, 2020

Staying safely at home, going to stores minimally, and having minimal contact with those outside our households has been a crucial part of diminishing the spread of Covid-19.  At the same time, this new paradigm has thrown many of our habits for a loop – especially fitness regimens. Some of...

Mindful Movement Jul 14th, 2020

Workout Spotlight: Mindful Movement Before I became a patient (and, subsequently, a mindfulness coach) at Sound Medical Weight Loss, I had about 900 excuses why I wasn’t physically active. I grew up completely without sports, so it was “too hard” to learn to incorporate movement into my life as an...

Holistic Wellness Jul 9th, 2020

One of the words you may hear us use around the Sound Medical Weight Loss office quite often is holistic. It’s a term that has risen in popularity of late, even being thrown around so much that it seems like it has lost much of its meaning, or doesn’t mean...

5 Pillars of Optimal Health Jul 2nd, 2020

When we think of optimal health, we often are most tuned into our weight and/or our outer appearances as proxies.  It is critical, though, to consider the inputs into optimal health as well.  The documentary we’re sharing with you today, Bridge of Power: Crossing Into Optimal Health, explores what it...

Racheal's Story of Success Jun 24th, 2020

Today, we're featuring a special Sound Medical Weight Loss patient, Racheal, who has inspired many of us - inside and outside the office. As of this writing, Racheal has lost over 80 pounds with SMWL since December 8th - and considering her 60+ hour weekly work schedule, her 2+ hour...

Making Your Goals Stick Jun 17th, 2020

If you’re already a Sound Medical Weight Loss patient, you’ve likely already set goals for yourself that excite you and have given you a big dose of motivation. One thing that often stumps patients along their journey, though, is how to make their goals STICK. How many times have you...

Five Stages of Grief Jun 5th, 2020

Five stages of grief You may be familiar with the five stages of grief, coined originally by co-authors David Kessler and Elisabeth Kübler-Ross (check out their book, On Grief and Grieving: Finding the Meaning of Grief through the Five Stages of Loss.)  As a reminder, here are the stages: Denial...

At-Home Workout: Core Jun 2nd, 2020

This is part two of our mini-series on at-home workout moves that work! Part two is dedicated to your core. Focusing on your core can make a significant difference to your overall strength, range of motion and stability. Abdominal muscles are closest to the central axis of the body, making them...

Motivation waning? Try this! May 26th, 2020

If you’re struggling with motivation right now – to keep up with your fitness regimen, to stay on track with your nutrition goals, or anything else – you’re not alone. The Covid-19 pandemic and its associated safer-at-home orders have thrown many of our routines for a loop.  Those routines may...

Virtual Book Club May 18th, 2020

You’re Invited! You’re invited to a VIRTUAL book club meeting on June 4, 2020, hosted by Sound Medical Weight Loss’ mindfulness coach, Mariel Ilardi. We’ll be discussing Dr. Kelly McGonigal’s wonderful book, The Joy of Movement.  You’ll also have a chance to get to know one another before the discussion...

At-Home Workout: Planks May 11th, 2020

This is part one of our mini-series on at-home workout moves that work! Part one is dedicated to planks. We love planks at Sound Medical Weight Loss!  Whether you’re sheltering at home, working out outdoors as the weather gets nicer, or in a gym, planks are one of the most...

COVID-19 and Obesity May 5th, 2020

Did you know that if you are obese (BMI of 30 or greater) and get COVID-19, you are more likely to die from the virus than if you have heart failure, chronic lung disease, or cancer? “The study found that the strongest hospitalization risks were age over 75, obesity and...

Unconditional Self-Acceptance Apr 27th, 2020

I love our country, but I’m not referring to the United States of America in this blog post.  Instead, I want to talk to you about another USA – Unconditional Self-Acceptance. This is a theme that’s come up most frequently in the mindfulness sessions I’ve had with weight loss patients...

Stress and Your Weight Apr 17th, 2020

There’s been a long-studied connection between anxiety, stress, and our weight.  These days, amid social isolation, self-quarantining, job-related stressors and endless news reports of tragic illnesses due to COVID-19, that connection is being tested more than ever. One scientific study done in the United States over the course of nine...

Eating during COVID-19 Apr 14th, 2020

Eating during COVID-19 An article written by Dr. Uma Naidoo of Harvard Medical School talks about eating during this stressful, traumatic, and uncertain time of COVID-19.  There are so many things that have thrown our routines off-kilter recently: Many of us are at home all day, trying to get used...

At-Home Workout Roundup Apr 10th, 2020

At-Home Workout Roundup With WA state and much of the country (and, indeed, the world) adhering to stay-at-home orders due to Covid-19, many of us are finding our workout routines thrown off-kilter. Tthis blog post rounds up our favorite options for at-home workouts that will help keep you motivated, on...

We are all in this together Apr 1st, 2020

This quote is from an inspiring article written by acclaimed Italian novelist, Francesca Melandri, who has been under lockdown in Rome for three weeks due to the Covid-19 outbreak. Melandri wrote a letter to fellow Europeans from their "future," laying out the range of emotions people are likely to go...

Vicious Cycle and how it may be hindering your success. Mar 30th, 2020

Vicious Cycle Have you ever noticed a repetitive, nagging voice in your head, chattering incessantly about your weight?  Maybe it obsesses with guilt-ridden thoughts over what you’ve just eaten, or maybe it’s laser-focused on why your body isn’t the “right” size, catching every possible reflection of itself as you walk...

Flu Supplements Mar 16th, 2020

As a naturopathic doctor I wanted to share my nutraceutical and botanical knowledge to support your good health during this unprecedented flu season in the face of COVID-19. First and foremost stay healthy by eating healthy!!! Get plenty of fresh air and exercise, practice good hygiene (washing hands, covering coughs,...

Meditations for Every Mode Mar 16th, 2020

Roundup: Meditations for Every Mode There is now ample scientific research that proves something meditation practitioners have suspected for millennia – that meditation has myriad powerful benefits on our brains and bodies.  Here are some of the studied, proven benefits you can look forward to with a consistent meditation practice:...

Self-care Mar 4th, 2020

Do the demands on your time seem never-ending lately?  You feel like you’re fighting against the clock every day to finish your never-ending to do list.  You are juggling myriad priorities, and while some are energizing, they aren’t energizing enough to counteract how overwhelmed you feel.  You end the day...

Emotional Eating Feb 25th, 2020

Stumped about emotional eating? Have you been on a diet roller coaster before, following some regimented plan that helped you lose weight, only to gain it all back and more? If so, there’s a chance you’ve struggled with emotional eating.  Many types of regimented plans that focus only on calories,...

The Beauty of Rain Feb 18th, 2020

When we embark on a journey toward any challenging goal (e.g. a weight-loss journey), it’s easy to occasionally let shame and self-blame seep in.  We’ve all been there before – the first few days of a weight loss plan are easy as pie (pun intended!).  You’re sticking to the program...

Find your personal Mantra Feb 11th, 2020

It’s almost Valentine’s Day, and there are messages of love all around us.  Maybe you’ve got plans with your significant other; perhaps you’re sending messages out to your Galentines to let them know how much their friendships mean to you. But what about you?  Do you remember to appreciate yourself? ...

Focus on the Inputs Feb 4th, 2020

How many of us set massive goals for ourselves, especially around the New Year, only to give up soon after we notice we’re not making progress as quickly as we hoped?  Or after that first moment we backslide slightly?  It’s easy to drop out when the gap between today and...

The Power of Daily Habits Jan 28th, 2020

Research shows that keeping one or two small promises to yourself every single day, with consistency, not only builds self-confidence quickly, but it also helps bring balance back into your life when you feel unfocused or pulled in too many directions.  These habits can (and should) be small – but...

How can mindfulness help my weight loss journey?  Jan 22nd, 2020

This is the answer we’re most excited about – and one that has lots of scientific evidence backing it up: Quieting the “monkey mind” -- A study done by Yale University found that mindfulness-based meditation actually reduces activity in a part of the brain called the default mode network (DMN)....

What is mindfulness? And how can it help me? Jan 16th, 2020

"Mindfulness" is a buzzword that seems to be popping up everywhere these days – its popularity has grown +473% in Google search trends alone since 2004.  We tend to see references to mindfulness everywhere – at corporate wellness retreats, at yoga studios, on Instagram -- everywhere but, typically, at your...

Why Garlic Adds More Than Flavor Jan 4th, 2020

We’ve all heard that garlic is beneficial for heart health, but can you explain why? A study on garlic extract (published in 2018) gives us insight into why it’s so good for us -- both for the heart, as well as for overall health. Many studies backup the claims of...

Finish Off Your Weight-Loss Journey With Non-Invasive SculpSure Body Contouring Apr 3rd, 2019

Nothing can be more frustrating than diligently counting calories and sweating away at the gym only to find that your unwanted fat stays stubbornly in place. That’s because there’s more to losing fat than diet and exercise, your genes can also work against you. But you don’t have to turn...

When Are Appetite Suppressants Useful? Mar 26th, 2019

Lasting weight loss requires changing your thoughts and behaviors toward food. Changing the day-to-day habits that lead to being overweight is key to trimming down and keeping the excess weight off for good. That’s why the start of every weight loss journey involves making changes to your eating habits. Our...

Why Weight-Loss Programs Built Around Whole Foods are More Successful Long-Term Feb 25th, 2019

At Sound Medical Weight Loss & Aesthetics we believe that diet quality is the key to weight loss, and recent studies have confirmed this. That’s why our medically supervised weight loss program consists of real whole foods and not prepackaged, processed meals, snacks, and meal replacements. Learn why a plan...

Holiday Eating Guide: 6 Tips to Avoid Social Pressure Nov 21st, 2018

For many people, the holiday season can feel like walking through a minefield of sugar bombs awaiting to tempt you away from your healthy eating plan. With the added pressure from well-meaning friends and family, how can you avoid the ever present danger of giving up and giving in? The...

Dr. James on Kiro Talk Radio Nov 6th, 2018

Listen to Dr. James on Kiro Talk Radio (Recorded 10/27/18)    Listen

New Clinic Now Open Oct 9th, 2018

Sound Medical Weight Loss has moved! Our new clinic opens on Monday, August 27, 2108 in Kirkland's Juanita Village.  The address is 11829 98th Avenue NE, Kirkland WA, 98034.  We're located near Juanita Beach park, with plenty of shops and restaurants near by. We encourage patients to allow extra time to...

4 Things You Should Know about Safe Pregnancy Weight Gain Oct 8th, 2018

Weight gain is a major topic of discussion throughout a woman’s pregnancy. It’s not uncommon to hear of women gaining upwards of 60 pounds - but is this healthy? While it’s important to provide your baby with optimal nutrition, gaining excess weight during pregnancy can put both you and your...

Exercise Tip: Cardiovascular Exercise Strategies Jun 19th, 2018

What NOT to do when doing Cardiovascular ExerciseWhen starting an exercise program, especially with the goal of weight loss in mind, many people make the mistake of trying to do too much, too soon. This can lead to stress injuries, exhaustion, and an unsustainable pace.Best practicesYou’re much better off starting...

Exercise Tip: 3 Easy Indoor Exercises Jun 19th, 2018

Here are 3 easy indoor exercises that will help you burn calories, strengthen your muscles, stay limber, and keep moving. They’re easy enough to do anywhere — so no excuses!Easy Indoor Exercises1. Leg liftsStand up and hold on to a wall or a sturdy chair. Lift one leg to the...

Exercise Tip: Hit the Floor! Jun 19th, 2018

When you hear exercise, what comes in your mind is that the equipment the you use while doing exercise. Other worries the need to own equipment just to do the exercise. However, exercise can just actually be performed without needing the requirement. You just need your self ready for the...

How to Set Effective Goals Jun 19th, 2018

Setting effective goals is essential for success. But HOW you set goals determines whether you are  poised for achievement or frustration. In Harvard Business School report “Goals Gone Wild,” authors conclude that: “goal setting has been treated like an over-the-counter medication when it should really be treated with more care,...

5 Steps to Clear Negativity Jun 19th, 2018

Negative emotions are toxic to your system. They wreak havoc in your body, triggering a steady drip of damaging neurochemicals. They hijack your ability to think rationally, and ambush your self-esteem. When you allow yourself to ruminate or wallow in feelings of negativity, your subconscious mind will seek out any possible...

5 Steps to More Positive Emotions Jun 19th, 2018

Emotional states are like weather patterns. Think of it this way: Negative emotions are like passing storms. Positive emotions are like sunlight that you can collect and store within your system in much the way solar panels store the sun’s energy. Use the following exercise to let the storms of...

Exercise Tip: The Benefits of Gym Membership Jun 19th, 2018

Benefits of Gym Membership: For weight loss, knowledge is power. In addition to a healthy eating plan, exercise is essential. While you can manage to build an effective exercise routine at home, there are multiple benefits to going to the gym.January is an ideal month to start a membership at...

Prevent Heart Disease and Protect Your Heart Jun 19th, 2018

Did you know– Heart disease is the number one cause of death in women, and is more deadly than all forms of cancer combined.– Heart disease claims 1 in 3 women in the US, killing approximately one woman every minute.– More women than men die each year from heart disease.–...

Trust Your Gut Jun 19th, 2018

Gut Bacteria Influences Weight Storage and LossThe bacteria in your gut helps you digest food and enables you to absorb vital nutrients. One study observed that the gut microbes in genetically obese mice have a greater capacity to harvest and store energy (calories) from the diet. (1) When researchers transplanted...

How to Avoid Dangerous Ingredients & Be a Smart Label Reader Jun 19th, 2018

One of the first kitchen rules I have on my family early on was this: Anything with high fructose corn syrup is not allowed in our house. By age 7 my daughter was already reading food labels in the grocery store for ingredients. With a sigh she would place an...