Blog Archive
In the realm of food and nutrition, discussions about finding joy in eating can sometimes evoke complex emotions surrounding our food choices. Questions like, "What if I can't indulge in the foods I love because they're not deemed healthy?" often arise. While it's undeniable that some foods offer more health...
World Health Day is celebrated each year to draw attention to specific health topics all over the world. This year’s theme was chosen to champion the right of everyone, everywhere to have access to quality health services, education, and information, as well as safe drinking water, clean air, good nutrition, quality...
3 reasons why you may be struggling to stay motivated in your weight loss journey1. Unclear Weight Loss Goals: When we lack clear and specific goals that include vague objectives like "losing weight" in general it can be less motivating than specific goals such as "losing 10 pounds in the...
Dressing ingredients: 2 tablespoons lime juice 1 tablespoon lemon juice 3 teaspoons of olive oil 2 tablespoons of balsamic vinegar 1 tablespoon of coconut aminos 1 small garlic clove, minced 2 tablespoons of local raw honey Salad ingredients: 2-3 medium cucumbers 1/2 red onion, thinly sliced 1/2 cup of fresh...
It's easy to get overwhelmed with the amount of choices at the grocery store and information out there telling you buy this don't buy that. We hope this helps get you started on swapping your cupboards the next time you go to the grocery store to replace the items in...
What you need: 5 cups of nut butter (best with cashew) 1 cup of salted grass fed butter or ghee 1/3 cups of maple syrup 2 tsp of vanilla extract Pick one: 1 cup of toasted sunflower seeds OR 1/2 cup of pine nuts OR 1/2 cup pumpkin seeds 1/2...
As we step into the New Year, it's essential to shift our focus from the rush of immediate changes to the steady rhythm of lasting transformations. 1. Understanding the Pitfalls of Quick Fixes:The eagerness to witness changes can lead us down an instant gratification path. Crash diets, extreme workout routines,...
*You can also leave out the turkey to make this vegetarian You will need: 1 medium sized pot (You will be cooking everything in one pot) 1 pound of ground turkey 1 head of red or green cabbage 2-3 medium Potatoes 1/2 onion 3 garlic cloves salt, pepper, garlic and...
Exciting news on the horizon for those exploring weight management solutions! The FDA recently approved Zepbound, also known as Mounjaro, a groundbreaking medication for weight loss. Officially approved as an anti-obesity medication on November 6, this highly anticipated anti-obesity medication is expected to hit pharmacies in the coming months. Sound...
Navigating social pressure during the holiday season, especially when it comes to maintaining a healthy eating plan, can indeed be challenging. Here are some facts and strategies to help you stay on track: Set Realistic Goals: Understand that perfection is not the goal. Set realistic expectations for yourself during the...
We've rounded up our favorite healthy and delicious cookie recipes for you below. They'll help you celebrate the Holidays while still feeling in control and completely nourished. Each one of these are simple to make! Here's the list: 1. These 4-ingredient almond butter cookies are not only easy to make,...
Thanksgiving is a wonderful time when friends and family gather around the table to share a meal. As much of a grateful time this is we can also have some anxiety around making the right choices. So many thoughts go through our minds about the meal that it can leave...
Most of us think of sugar in the form of candy, cakes and cookies. But sugar lurks in surprisingly unexpected places. All carbohydrates turn to sugar, or glucose, in the body. Simple carbs are foods that very quickly convert to glucose in the body, while complex carbs are, well, more...
Flirting with Danger: Obesity’s Role in Breast Cancer Obesity can have serious effects on our health and well-being, including a significant impact on breast cancer risks. The link between obesity and breast cancer is well-established. Scientist have discovered how many factors work together to make this risk higher. When there...
Here are 10 proven ways to avoid consuming too much sugar during Halloween: To avoid consuming too much sugar during Halloween, you can: Plan in Advance: Decide how you will move forward through Halloween and stick to that limit. Remember it is a Holi-DAY not a Holi-week. Choose Healthier Options:...
Per batch - You will need: 1 mashed banana 2 eggs 1 scoop of SO CLEAN protein powder 2 tablespoons unsweetened cacao powder 2-3 tablespoons of water Mix the wet ingredients together making sure that the banana is really smashed up well. Next add the dry ingredients and stir until...
Vitamin B12 injections can be important during the winter months for several reasons: 1. Reduced Sunlight: In the winter, people often spend less time outdoors, leading to decreased exposure to sunlight. Sunlight helps the body produce vitamin D, which works in conjunction with vitamin B12 for various bodily functions. 2....
This is will having you relaxing and enjoying those fall evenings! So Serene is a supplement sold at Sound Medical Weight Loss that helps the body cope wit the physiological effects of stress. It also helps support cortisol levels, supports relaxations, and mental clarity. To make: Boil water and fill...
Chante Fiamengo is a Master Aesthetician with an extensive background in the beauty industry for over 15 years. She gets asked by many patients of all skin types what my favorite skin treatment is. While I have many tried-and-true treatments I stick with (Chemical peels, microdermabrasion, monthly facials, etc....) I...
What do you like about music? Most likely the rhythm right!?Well, the same is true about a routine - It is the rhythm to the day! This is why mindfulness is really important! When we keep it simple by focusing on the things that are easiest first, it motivates us...
Understanding Arthritis: Motion is Lotion Osteoarthritis is a common form of arthritis that affects millions of people around the world. In 2017, a significant study led by Professor Ali Mobasheri, an expert in musculoskeletal physiology at the University of Surrey, was published in Nature Reviews Rheumatology, shedding light on this...
Why HIIT in Summer? Time-Efficient Workouts: Summer is a busy time for many individuals withvacations, outdoor activities, and family gatherings. HIIT workouts are designedto be short and intense, making them a perfect fit for those with limited time. Injust 15-30 minutes, you can complete a highly effective HIIT session, allowingyou...
Dressing ingredients: 2 tablespoons lime juice 1 tablespoon lemon juice 3 teaspoons of olive oil 2 tablespoons of balsamic vinegar 1 tablespoon of coconut aminos 1 small garlic clove, minced 2 tablespoons of local raw honey Salad ingredients: 2-3 medium cucumbers 1/2 red onion, thinly sliced 1/2 cup of fresh...
Crust ingredients: 2 1/2 cups of Gluten Free flour - We like the King Arthur Gluten-Free All-Purpose Flour 1 tablespoons coconut sugar 1 teaspoon salt 12 tablespoons unsalted butter, cold 2 large eggs 1 tablespoon + 1 teaspoon lemon juice or apple cider vinegar Filling ingredients: 2 1/2 cups blueberries,...
This recipe is taken from the idea that not all BBQ folk grill meat. In fact roasted veggies as a main or a side dish is always great too! Either way this sauce or dry rub can be used for whatever dish you want to make. We highly recommend this...
FDA statement on semaglutide (generic form of Wegovy and Ozempic) Everyone has heard about the new weight loss medication Wegovy (Ozempic for diabetes). As reviewed in our previous newsletters and blog, semaglutide is part of a new class of medications that have revolutionized obesity medicine. They are all over social media with tweets by Elon Musk and the Kardashians....
As frustrating as weight gain is during menopause, there are ways to maintain a healthy weight, vitality and energy during this inevitable transition. In my experience, I have not seen weight loss with hormone replacement alone. There are too many physiological changes occurring that require adjustments to diet and lifestyle....
Wegvoy (the generic name is semaglutide) is a medication that works by mimicking the effects of a peptide called glucagon-like peptide-1 (GPL-1) in the body. GPL-1 is naturally produced in the intestines and helps to regulate blood sugar levels, insulin and appetite. This new class of anti-obesity medications is recommended...
Serving size is about 2 turtles 1.5 cups of pecans is 1130 calories, 22.66 carbs, 15.7 fiber, 117.67 fat, 14.99g protein Freezer friendly for about 1 month Keeps in an air tight container for up to 1 week Gluten Free and possible to be Dairy Free depending on the type...
To make you need: 3 cups of broccoli florets, finely chopped 1 organic green apple or gala apple if preferred 1/2 cup of walnuts 1/2 cup of dried cranberries 1/4 cup of finely chopped red onion Dressing: 1/2 cup of Greek Yogurt 1 tablespoon of raw honey or maple syrup...
The rate of type 2 diabetes is rising at an alarming rate in the US. The number one cause of diabetes is obesity. 90% of the type 2 diabetic population has pre-obesity or obesity. Here’s what you need to know to prevent or reverse this condition: Pre-obesity and obesity lead...
1. Strengthen Pelvic Floor The pelvic floor muscles support our bladder, uterus, rectum and important abdominal organs. 2. Bladder Control Strengthening the pelvic floor muscles will decrease stress incontinence giving you better bladder control so you won't have to keep running to the bathroom. 3. Relieve Vaginal Dryness Dryness can...
Wegovy is the newest rage in anti-obesity medicine treatments. Popular on social media, TV commercials, and raved about by celebrities, this new class of medication is popular for a good reason – it works! It is important to clarify what it really is: Wegovy is a treatment for people who...
To make: Line a baking sheet or shallow dish pan with parchment paper Take 1 bag of dark chocolate chips, melted in a double broiler, stirring until melted Pour directly into the pan Sprinkle 1/4 cups almonds, whole or chopped 1/2 cup of shredded coconut 1/4 cup pistachios Zest from...
Did you know? A coronary calcium score, using a CT scan, can tell you how much cholesterol plaque is present in your arteries with calcium score. It is especially helpful at picking up early disease before you have any symptoms or signs of heart disease. Giving you the ability to...
Anyone can join! Invite a friend who has been asking about the changes you have experienced. We believe that community is the number 1 key to success in any program and that is why we will have a private Telegram community chat, along with a weekly Zoom meeting together in...
Today, we're celebrating our patient, Ruotong, who has lost 37 pounds with Sound Medical Weight Loss! Along with pounds lost, Ruotong has gained a significant number of healthy, sustainable habits and a new way of thinking about his nutrition and health. As a result, Ruotong also lost 8.5 inches from...
Prep and Cook time - 20 mins 3 Net Carbs, 32% Protein, 6% Carbs, 62% Healthy Fat; Serving size; Calories 525, Fiber 5g, Sugars 2g (zero added sugars) Guacamole is great alone but adding the creamy cashews will elevate it to a level you will love! Need: 4 - 6-ounce...
One of the great joys of working with our patients at Sound Medical Weight Loss & Aesthetics is getting to witness the many positive changes that happen along the way. Today, we're featuring Alex, who has gone through a complete transformation inside and out. Alex came to us in December...
Dr. Christine James from Sound Medical Weight Loss & Aesthetics talks about DHEA levels in today's video, and how they naturally drop off after age 30. DHEA levels are associated with brain health, muscle recovery, mood, weight, and more. DHEA is produced in the adrenal glands and is a...
One of our favorite things to do in April is a full Spring cleaning. Take some time this month to evaluate which aspects of your life may need clearing and decluttering -- physical, mental or emotional. When it comes to Spring cleaning, think of the saying "out with the...
Are you someone who is overwhelmed with your skin care routine or who doesn’t even know where to start? Do you get excited about a product, so you buy the whole line only to end up asking, "What is all this for and how do I use it again?" Worse,...
Today, we're featuring a special Sound Medical Weight Loss patient, Patrick. As of this writing, Patrick has lost over 35 pounds with Sound Medical Weight Loss' three-month program, and completely changed his mindset, habits, and self-care routines for good. Read ahead for our interview with Patrick for a BIG dose...
Thanksgiving carries different symbols for many Americans -- family, history, and gratitude among them. One of the most time-honored -- and loveliest -- traditions of Thanksgiving also includes cooking and gathering around the table for an overflowing feast. Because of this, some Sound Medical Weight Loss & Aesthetics patients sometimes...
Dr. Christine James of Sound Medical Weight Loss & Aesthetics introduces our new line of precision supplements, Sound Supplements. Stop by our office or give us a call at 425-636-2346 to get the supplements that are right for you today! And stay tuned for our online store launch later this...
New Products Added to our Sound Supplements Line We're thrilled to share two new products added to our new precision supplement line, Sound Supplements: So B It and So B-Complex.⠀⠀Vitamin B and B-complex are supportive of carbohydrate metabolism and improved energy at a cellular level.⠀⠀However, many patients can't absorb typically...
Sound Medical Weight Loss & Aesthetics is proud to announce the official debut of our new supplement line, Sound Supplements. This line of supplements is exclusively available through Sound Medical Weight Loss Aesthetics and was formulated specifically to support patients’ needs. Dr. Christine James, Sound Medical Weight Loss & Aesthetics’...
One of the biggest changes our patients notice during their journey with Sound Medical Weight Loss & Aesthetics is a mindset shift. Even while patients’ bodies are changing, new habits are forming and old clothes get replaced with new ones, often their biggest change is internal – in patients’ perception...
In last month’s blog post, we talked about goal-setting and how important it is to choose the right goals for your health and/or weight loss journey. In short – it’s important to look deeply to discover what you really want (instead of choosing something more superficial as a proxy goal). ...
We do extensive intake consultations with patients who come to Sound Medical Weight Loss & Aesthetics for help losing weight. One of the questions we typically ask is, what goal would you like to achieve? Choosing the right goal is not only helpful in terms of knowing what direction you’re headed and...
Weight loss can feel like a constant internal battle (though it doesn’t have to, especially if you employ mindfulness tools in your daily life – see Part I and Part II on the SMWL blog). One thing that can come as a surprise is that weight loss can also have...
I have a confession to make. Sometimes my goals and behaviors don’t align. There are times when, despite my best intentions, I do things that go against my daily, monthly or annual goals. Last night, for example, I spontaneously woke up at 3:30am. I then spent two hours scrolling through...
More data is always better, right? The answer is actually somewhat complex when it comes to your weight loss journey. For example, as we pointed out in last week’s blog post, weighing yourself more frequently isn’t always better than weighing yourself less frequently. Another important example is related to your...
To weigh-in or not to weigh-in? That’s the constant question many of us face when the bathroom scale taunts us morning, noon and night – whenever we pass it by. Maybe you find yourself drawn in by it on your way to answer the “call of nature.” There it is...
At Sound Medical Weight Loss, we often talk about the powerful positive connection between mindfulness and health (mental AND physical). Mindfulness practices like meditation can have a profound impact on our well-being. Studies have shown strong positive correlations between mindfulness and our moods, emotional reactivity, and even our physical well-being...
Have you ever noticed how young babies are taught to swim? It’s a delightfully slow, deliberate process. The baby is first placed in the vicinity of the pool so he or she can get used to the smell and sounds. The baby may sit next to the water, or hold...
There’s one topic that almost invariably comes up in my mindfulness coaching sessions with weight loss patients at Sound Medical Weight Loss. Can you guess what that topic is? It’s not food, or exercise, or mirrors. It’s self-confidence. Self-confidence often comes up at the beginning of sessions, especially when patients...
Whether you’re an aesthetics newbie or have been getting aesthetic procedures done for years, you may be overwhelmed by the abundance of injectables options that are on the market lately. Botox, Dysport, Juvederm, Kybella, Hyaluronic Acid – it can be confusing at best, and intimidating at worst. Patients worry that...
The longer the summer days get, the longer we tend to spend in the mirror, examining our freckles, dark spots, acne scars and eye circles… wondering, how did our skin age so quickly? Today’s blog post talks about dark spots, hydroquinone (the most common ingredient to address dark spots) and...
This is Part II of a two-part series dedicated to debunking weight loss myths. At Sound Medical Weight Loss, our patients come to us for support for their weight loss journeys. However, patients also sometimes arrive with false beliefs about nutrition, the body, and weight loss in general. At best, these myths can...
Debunking Weight Loss Myths Part 1 This is part one of a two part series dedicated to debunking weight loss myths. At Sound Medical Weight Loss, our patients come to us for support for their weight loss journeys. However, patients also sometimes arrive with false beliefs about nutrition, the body,...
My husband and I won the lottery. OK, not the kind that makes you rich, sailing into the sunset toward a remote island on a mega-yacht. We won the lottery for a permit to hike the Enchantments – “an alpine wonderland of pristine lakes set among polished granite, soaring peaks,...
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...
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,...
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...
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...
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...
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...
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...
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 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...
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...
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...
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...
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...
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...
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...
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 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 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...
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 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...
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,...
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:...
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...
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,...
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...
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? ...
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...
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...
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)....
"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...
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...
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...
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...
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...
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...
Listen to Dr. James on Kiro Talk Radio (Recorded 10/27/18) Listen
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...
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...
What NOT to do when doing Cardiovascular Exercise When 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 practices You’re much...
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 Exercises 1. Leg lifts Stand up and hold on to a wall or a sturdy chair. Lift one...
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...
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,...
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...
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...
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...
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.–...
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...
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...