# Sound Medical Weight Loss > Looking for medical weight loss in Kirkland? Seattle Weight Loss Specialists offer personalized programs, expert guidance, and proven treatments to help you achieve your goals. This document contains the full content of all pages on this website. --- ## Sound weight. Sound health. Sound medicine. **Link:** [Sound weight. Sound health. Sound medicine.](https://www.soundmedicalweightloss.com/) ([md](https://www.soundmedicalweightloss.com/index.html.md)) **Description:** Looking for medical weight loss in Kirkland? Seattle Weight Loss Specialists offer personalized programs, expert guidance, and proven treatments to help you achieve your goals. Personalized medical care for weight loss, hormone optimization, and metabolic health. ### Content #### Who we are *Expert medical care for weight loss, hormone optimization, and lasting health* At Sound Medical, we help patients achieve more than weight loss. Through expert obesity medicine, hormone optimization, advanced metabolic assessment, early disease detection, and ongoing medical support, we take a comprehensive approach to understanding what is driving your symptoms and slowing your progress. Weight gain is often influenced by hormones, metabolism, nutrition, sleep, stress, body composition, genetics, and underlying medical conditions. That's why lasting results require more than a prescription or a diet plan. **Weight loss is often where the journey begins. Better health is where it leads.** #### How we help [Our Services](/weight-loss/weight-loss-program-costs/) [View all services](/weight-loss/weight-loss-program-costs/) #### Ready to take the first step? *Care begins with a provider consultation, no referral needed.* [Book a consultation](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### Why patients trust Sound Medical *Sound Medicine. Sound Body. Sound Health.* #### [#how-it-works]How it works *Your path to sound weight and sound health* [View Memberships](/weight-loss/weight-loss-program-costs/) #### Memberships *Choose the level of support that's right for you* Whether your goals include weight loss, hormone optimization, metabolic health, or all three, our memberships provide personalized medical care, ongoing support, and expert guidance designed for lasting health—not just short-term results. [Explore all memberships](/weight-loss/weight-loss-program-costs/) #### Specialty programs *Additional care options designed for specific employers, life stages, and health goals.* These programs are offered separately from our core membership tiers. #### Standard of care matters *Not all weight loss programs provide the same level of medical care. Lasting results require more than a prescription—they require expert medical oversight, personalized treatment, and a long-term partner in your health.* Most GLP-1 weight loss programs focus on a prescription. We focus on the person. Sound Medical combines obesity medicine, hormone optimization, metabolic health, advanced diagnostics, and ongoing clinical support into one comprehensive care experience, because lasting results require more than a prescription. [Book a consultation](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### Weight loss. Hormones. Lasting health. #### Meet our founder *Dr. Christine James* - **Founder & Medical Director** - **Board Certified Naturopathic Physician** - **Certificate of Advanced Training in Obesity Medicine (OMA)** - **National Conference Speaker** - **Prescribing GLP-1 Medications Since 2015** Dr. Christine James founded Sound Medical with the understanding that weight is a complex medical condition and that successful weight loss requires more than a prescription. Specializing in obesity medicine since 2012, Dr. James was among the early adopters of GLP-1 therapy for weight management when Saxenda® (liraglutide) received FDA approval in 2015. As a national speaker on obesity medicine, she is passionate about advancing evidence-based care and helping patients achieve lasting improvements in weight, metabolic health, and quality of life. Under Dr. James' leadership, Sound Medical has helped thousands of patients throughout the region and has been selected as a Microsoft employee health benefit provider since 2015. Today, Sound Medical is one of the Pacific Northwest's most experienced medical weight loss, obesity medicine, and metabolic health practices. *National speaker and educator on obesity medicine, GLP-1 therapy, and metabolic health.* #### Our team *Meet the team behind your care* Our providers are advanced-trained in obesity medicine. [Read More About the Sound Medical Team](/about/meet-the-team/) #### Measure deeply. Manage closely. Keep the results. #### Real people. Sound results. Sound health. *Patient Stories* Discover how our patients have transformed their weight, health, energy, and confidence through personalized medical care and ongoing support. [⭐️4.9 average · from 204+ reviews](/testimonials/) #### FAQ *Frequently Asked* --- ## 404 Page Not Found **Link:** [404 Page Not Found](https://www.soundmedicalweightloss.com/404/) ([md](https://www.soundmedicalweightloss.com/404/index.html.md)) **Description:** 404 | Page Not Found ### Content [Go to Homepage](/) --- ## ABOUT SOUND MEDICAL WEIGHT LOSS **Link:** [ABOUT SOUND MEDICAL WEIGHT LOSS](https://www.soundmedicalweightloss.com/about/) ([md](https://www.soundmedicalweightloss.com/about/index.html.md)) **Description:** Sound Medical Weight Loss in Kirkland, WA, offers physician-supervised programs with a whole-food approach and behavioral support to help you achieve lasting results. ### Content --- ## Our Team **Link:** [Our Team](https://www.soundmedicalweightloss.com/about/meet-the-team/) ([md](https://www.soundmedicalweightloss.com/about/meet-the-team/index.html.md)) **Description:** Discover personalized wellness solutions with our dedicated providers. Transform your health and beauty journey today! in Kirkland - Seattle, WA at Sound Medical Weight Loss ### Content #### Sound Team Members Welcome to Sound Medical Weight Loss, your premier destination for comprehensive wellness solutions in Kirkland & Seattle, WA. Led by a team of dedicated professionals, we are committed to guiding you on your journey to optimal health and beauty. With a focus on personalized care and cutting-edge techniques, our team is here to support you every step of the way. Discover the difference at Sound Medical Weight Loss & Aesthetics and unlock your full potential today. #### Dr. Christine James *ND | Weight Loss Physician* Dr. Christine James is a nationally recognized speaker and regional leader in obesity medicine. As a naturopathic doctor specializing in obesity medicine, Dr. James addresses the complexities that contribute to weight gain and metabolic dysfunction. A doctorate in naturopathic medicine from Bastyr University provided the foundation for her nutritional, dietary, diagnostic, and disease management skills. Advanced training and certification in obesity medicine expanded her expertise and understanding of the multitude of factors involved in weight management. Combining these skills with her compassionate and holistic perspective, her intention is to facilitate a unique and transformational weight loss experience for her patients. The overwhelming success of her program in Seattle area’s Kirkland office has received recognition by regional medical centers, corporations, and insurance programs. [Learn More](/about/naturopathic-doctor-dr-james/) #### Dr. Aman Gill *DNP | Weight Loss Provider & Botox/Filler Specialist* Aman Gill graduated from Seattle Pacific University, receiving her Master’s in Family Nurse Practitioner. She brings over ten years of experience to her career as a Family Nurse Practitioner. Aman believes that every patient is a unique individual, so she treats every patient with the respect and dignity they deserve. She focuses on providing holistic, non-judgmental, compassionate care in a positive healthcare environment. She is dedicated to educating patients in promoting healthy habits and preventing disease. Aman’s philosophy is to strive for progress, not perfection! #### Kristen Novey *PA-C* Kristen grew up in the south suburbs of Chicago, Illinois. She spent most of her young adulthood moving further west, finally landing in Seattle in 2015. She received her master's of Physician Assistant studies at Pacific University in Hillsboro, Oregon, and got her start in primary care and internal medicine. Through the years, Kristen developed a deep passion for metabolic health, sharpening her skills as a diabetes and weight loss specialist. She now joins the Sound Medical Weight Loss team with special expertise in type 2 diabetes management, prediabetes, metabolic syndrome, and insulin resistance. She approaches weight loss through a medical lens that focuses on blood sugar and insulin stabilization, coupled with the use of newer diabetes medications when desired. With the belief that patients know their bodies best, Kristen strives to provide exceptional medical care that aligns patient preferences and goals with the best of medical evidence and natural treatments. In her spare time, Kristen enjoys spending time outdoors with her family in the beautiful PNW, traveling, creating quick and healthy meals, and serving as vocalist, keyboardist, and bassist during family band nights. #### Dr. Kendra FitzPatrick *DNP, Doctor of Nursing Practice* Dr. Kendra FitzPatrick obtained her degree as a Doctor of Nursing Practice, Family Nurse Practitioner from the University of Washington and has been practicing in family and internal medicine in the Seattle area since 2019. Before pursuing her doctoral practice, she gained valuable experience as a nurse in pediatrics and primary care. Over her career, she has honed her skills and developed a passion for weight and chronic disease management and became certificated as a Weight Loss Specialist through the Obesity Medicine Association. Her other practice interests include prenatal & postpartum care, women's health, diabetes, preventive care, and chronic disease management. Beyond clinical practice, Dr. FitzPatrick took a leadership role in developing and launching the comprehensive Pregnancy Program at Sound Medical Weight Loss. Specializing in guiding individuals through healthy pregnancy and postpartum weight loss journeys, she collaborates closely with patients to individualize strategies for healthy weight gain and lifestyle changes in pregnancy. These efforts are aimed at promoting maternal and fetal health, preventative and supportive postpartum weight loss care. Her approach to patient care is marked by her dedication to providing high-quality, patient-centered services with a comprehensive and evidence-based perspective. She believes in the importance of building strong relationships and offering compassionate support to empower individuals in achieving sustainable and lifelong health goals. Outside of her professional endeavors, Dr. FitzPatrick enjoys spending time with her family and mini-Aussie puppy. She embraces the Pacific Northwest lifestyle, enjoying activities such as backpacking, hiking, paddle boarding, backpacking, kayaking, running, and sailing. #### Keaton Buckingham, RD *Master's in Nutrition & Exercise Physiology* Keaton graduated from Washington State University with his master’s in nutrition and Exercise Physiology and obtained his Registered Dietitian credential in 2024. While being newer to the field, Keaton has developed a long history of helping people realize the full potential of their health. As a personal trainer for numerous years, Keaton truly understands the relationship between nutrition and exercise and helps to show how we need to support our bodies for all things in life. Keaton also leverages his own health and wellness journey to develop a deep relationship with people, always trying to understand their “why”. Being in the PNW for all his life, Keaton greatly enjoys outdoor activities like hiking, skiing, and backpacking and loves to think about the best ways to fuel these activities #### Latasha Patterson *Office Manager* Latasha Patterson, from Cambridge, Massachusetts, started working in patient care at 13 as a personal care aide for disabled patients. She felt giving patients great care in their time of need was important. There began her journey of over 20 years in administrative management roles, working hard to give patients a wonderful experience. In 2023, Latasha joined Sound Medical Weight Loss as their clinic manager and believes this is where patients get outstanding care and direction toward healthy lifestyles. I am excited to be a part of building great relationships with our patients and helping them succeed at reaching their goals. #### Amanda Kenney *Certified Medical Assistant & Patient Coordinator* Amanda Kenney earned her medical assistant license from Pima Medical Institute and is working on her nursing degree. She brings many years of leadership experience in the weight loss field. She is dedicated to her patients and shows compassion when addressing their concerns. Amanda provides safe and welcoming care with a smile on her face. You will see Amanda at any of your weight checks or doctor's visits. #### Melissa W. *Medical Assistant* Born and raised in the Pacific Northwest, Melissa brings several years of experience in the medical field, including, primary care, and cosmetic dermatology, along with a strong background in medical billing, and customer service. She holds an associate as a Medical Assistant and is passionate about providing quality, compassionate care to every patient. Outside of work, Melissa enjoys spending quality time with her son, all things football, exploring new wines. With Melissa’s own personal experience with weight loss, she looks forwards to helping others on their journey. --- ## Meet Dr. Christine James, ND **Link:** [Meet Dr. Christine James, ND](https://www.soundmedicalweightloss.com/about/naturopathic-doctor-dr-james/) ([md](https://www.soundmedicalweightloss.com/about/naturopathic-doctor-dr-james/index.html.md)) **Description:** Experience personalized weight loss solutions with Dr. Christine James, ND, at Sound Medical Weight Loss & Aesthetics. Weight Loss Physician ### Content #### Dr. Christine James, ND, Founder & Medical Director - Board-Certified Naturopathic Physician - Certificate of Advanced Training in Obesity Medicine (OMA) - Advanced Certification in Functional Obesity Medicine (A4M) - National Speaker | Metabolic Health & Hormone Optimization *A physician, educator, and entrepreneur dedicated to transforming the way obesity and metabolic disease are treated.* #### Sound Medicine. Sound Body. Sound You. As a regional leader in obesity medicine, Dr. Christine James helps people transform their lives. She provides science-based, individualized weight loss programs to the Seattle area at Sound Medical Weight Loss located in Kirkland, Washington. Dr. James specializes in helping patients reduce and manage their weight to improve their health and overall well-being. Her medical weight loss programs specifically address many weight-related conditions such as heart health, diabetes, high blood pressure, sleep apnea, and many more. Dr. James earned her doctorate in naturopathic medicine at Bastyr University in Kenmore, Washington. There, she developed her nutritional, dietary, diagnostic, and disease management skills. After obtaining her doctorate in Naturopathic Medicine, she completed nearly a year-long externship with a cardiologist where she received advanced training in conventional and integrative cardiovascular care. She has advanced training in obesity medicine to address the complexities of weight gain. Patients receive comprehensive medical assessment, metabolic analysis, and an individualized weight loss plan when they meet with Dr. James. Her holistic approach improves their overall wellness and helps them reach a healthy body weight. She addresses diet, exercise, and lifestyle, as well as beliefs, emotions, eating disorders, and behaviors. She may recommend advanced tests for food sensitivities weight-related genetics, as well as hormone and metabolic panels, to help identify hidden factors that can inhibit weight loss to better help her patients achieve their goals. Dr. James has a compassionate, honest approach to weight loss and truly wants to help her patients lead their healthiest and most vital lives. [Book Dr. James to Speak](tel:425-636-2346) --- ## Our Accessibility Statement **Link:** [Our Accessibility Statement](https://www.soundmedicalweightloss.com/accessibility/) ([md](https://www.soundmedicalweightloss.com/accessibility/index.html.md)) **Description:** We strive to ensure that its services are accessible to people with disabilities. We have invested a significant amount of resources to help ensure that its website is made easier to use and more accessible for people with disabilities. View our Accessibility Statement here. ### Content --- ## Aesthetic Treatments **Link:** [Aesthetic Treatments](https://www.soundmedicalweightloss.com/aesthetic-treatments/) ([md](https://www.soundmedicalweightloss.com/aesthetic-treatments/index.html.md)) **Description:** Transform your look with Sound Medical Weight Loss in Kirkland, WA. Explore Botox, Dermal Fillers, Microneedling, Kybella, and more for a radiant, youthful appearance. Sound Medical Weight Loss ### Content --- ## Anti Aging Treatments **Link:** [Anti Aging Treatments](https://www.soundmedicalweightloss.com/aesthetic-treatments/aesthetics-anti-aging/) ([md](https://www.soundmedicalweightloss.com/aesthetic-treatments/aesthetics-anti-aging/index.html.md)) **Description:** Experience rejuvenating Anti Aging Treatments in Kirkland, WA at Sound Medical Weight Loss. Discover effective solutions for a youthful appearance. in Kirkland, WA ### Content Discover the rejuvenating power of **Anti Aging Treatments in Kirkland, WA** at our premier facility. With personalized plans tailored to your needs, we offer advanced therapies and holistic care using state-of-the-art technology. Take the first step towards a vibrant, youthful appearance with our expert guidance and compassionate support. Explore how our specialized Anti Aging Treatments can enhance your well-being—visit us today to start your journey towards lasting rejuvenation. #### So Sleek and Sculpted *Kirkland & Seattle Aesthetics & Anti-Aging at Sound Medical Weight Loss* If you've worked hard to lose weight and improve your health, it can be disappointing to find that your body still doesn't look the way you'd hoped. Dr. Christine James and the weight loss specialists of Sound Medical Weight Loss offer a variety of aesthetic treatments to help you improve your appearance at our practice in Kirkland, Washington, serving the Eastside of Seattle. Treatments such as SculpSure can increase your self-confidence by addressing those frustrating trouble spots, while TempSure skin tightening reduces laxity following weight loss. We also offer Botox, dermal fillers, and SkinPen microneedling for facial rejuvenation that refines your one-of-a-kind aesthetic. To learn more about available aesthetic treatments, call or book an appointment online today. #### So Non-Surgical Body Contouring *What is SculpSure?* Our range of services encompasses research-based, holistic weight loss support as well as aesthetic care to fine-tune your physique once the weight is lost. Even when overall weight loss treatment is successful, frustrating pockets of fat may linger on areas like your stomach or thighs. We offer expert treatments with SculpSure, a non-surgical body contouring treatment that targets these areas. It is an FDA-cleared non-invasive treatment that uses specially targeted lasers to help break down fat cells beneath the skin. #### So Taut & Toned *Skin Tightening with TempSure* TempSure is a non-invasive radiofrequency technology used for skin tightening. Lax excess skin is a common concern after losing weight. TempSure delivers controlled heat to the skin, stimulating collagen production and promoting tissue remodeling, which leads to smoother, firmer skin with reduced wrinkles and fine lines. The treatment is relatively quick, painless, and requires no downtime, making it an excellent option for improving skin laxity and texture without invasive procedures or lengthy recovery periods. [Learn More](/aesthetic-treatments/tempsure-envi-skin-tightening/) #### So Non-Invasive *Facial Rejuvenation* In addition to SculpSure and TempSure, Sound Medical Weight Loss is now offering Botox treatments, dermal fillers, and microneedling with SkinPen. These minimally invasive methods of facial rejuvenation are a great way to freshen up your look, with treatments targeted to your individual needs. #### So Elegant *Double Chin Treatments* Many people struggle with the appearance of a double chin, which can linger even after you lose excess body weight. This can be due to submental fat under the chin, skin laxity in this area, or both. Our highly qualified providers offer treatments with TempSure Envi, SculpSure, and the injectable Kybella to help you reclaim an elegant, sculpted profile after losing weight. [Learn More](/aesthetic-treatments/double-chin-treatment/) #### So Personal *Your Treatment Plan* Dr. James and her team offer a holistic weight loss treatment plan. Treatment begins with a physical exam and blood tests to check for hormonal imbalances and nutritional deficiencies. Dr. James provides one-on-one dietary counseling sessions to develop a diet plan that meets your individual needs. Sound Medical Weight Loss also offers group sessions and online courses to help you redefine your relationship with food. Medication may be recommended to help meet your goals. As weight comes off, you may be ready to take advantage of our aesthetic and anti-aging services. Our services are thoughtfully curated to support every step of your journey, from shedding those first excess pounds to polishing your most confident look. #### So Tailored to You *Schedule Your Consultation* To learn more about the aesthetic services Dr. James and her team of weight loss physicians located in the Seattle area in Kirkland, WA, provide, call the office or use the online booking system to schedule an appointment. You will have an opportunity to talk about your weight loss, health, and aesthetic goals and learn how our weight loss program and aesthetic services can help you step into your healthiest, most confident body. We are honored to be partners on your journey. [Book Now](https://14407.portal.athenahealth.com/) #### Aesthetics & Anti-Aging *Frequently Asked Questions* --- ## Botox **Link:** [Botox](https://www.soundmedicalweightloss.com/aesthetic-treatments/botox/) ([md](https://www.soundmedicalweightloss.com/aesthetic-treatments/botox/index.html.md)) **Description:** Revitalize your look with Botox® at Sound Medical Weight Loss in Kirkland, WA. Expert treatments to reduce wrinkles and enhance your natural beauty. Book your appointment today! ### Content #### So Refreshed *Kirkland, Bellevue, Bothell, Greater Seattle Area - Botox® at Sound Medical Weight Loss* Wrinkles and lines on your face don’t just come from age—they come from life. Years of smiling, frowning, raising your eyebrows, and squinting eventually leave marks, particularly in areas like your forehead, around your eyes, and between your brows. For many people, these facial wrinkles become more noticeable in their 30s or 40s, especially moderate to severe frown lines and crow’s feet lines that can add years to your appearance. At Sound Medical Weight Loss & Aesthetics, our **Botox Cosmetic treatments in Kirkland** offer a clinically proven, FDA-approved solution to smooth dynamic wrinkles caused by repeated facial movements. With botulinum toxin injections, we help you soften visible signs of aging and regain a smoother, more relaxed appearance—without changing who you are or how you express yourself. #### So Scientifically Proven *What Is Botox?* **Botox** is a brand name for a prescription medication made from botulinum toxin type A, a purified protein derived from the bacterium Clostridium botulinum. When injected into targeted facial muscles, Botox temporarily blocks nerve activity that causes muscles to contract. The result is a visible softening of wrinkles and lines frown caused by repetitive movements. Backed by clinical trials, *Botox*** ***has been approved for both cosmetic purposes and medical conditions*, including cervical dystonia, chronic migraine, overactive bladder, urinary incontinence, and severe axillary hyperhidrosis (excessive underarm sweating). This versatile botulinum neurotoxin has also been studied in conditions like upper limb spasticity, lower limb spasticity, and neck pain caused by muscle overactivity. Because Botox** ** is a prescription medicine, it should always be administered by [licensed professionals](/about/naturopathic-doctor-dr-james/) familiar with facial anatomy, medical history screening, and appropriate injection technique. At Sound Medical, your safety, confidence, and comfort come first. #### So Versatile *What Can Botox Treat?* **Botox treatment** is ideal for moderate to severe expression lines that result from muscle activity beneath the overlying skin. These are known as dynamic wrinkles, and they differ from wrinkles caused by volume loss (which are better suited to other treatments—more on that below). At Sound Medical, we treat: - Frown Lines: Also called glabellar lines or “11s,” these appear between the eyebrows. - Forehead Lines: Horizontal wrinkles that deepen with brow-raising. - Crow’s Feet: Also known as crow’s feet lines, these form around the outer corners of the eyes. - Bunny Lines: Small wrinkles on the sides of the nose. - Neck Bands: Also called vertical bands connecting the lower face and neck (platysmal bands). - Jawline Slimming: Reducing the bulk of the masseter muscles for a softer jawline. - Chin Dimples: Caused by mentalis muscle overactivity. - Eyebrow Asymmetry or drooping that can be gently lifted for a refreshed look. Though results are temporary, *Botox*** ***provides reliable improvements for anyone seeking to reduce visible signs of facial aging* caused by repetitive movement. It can also play a preventive role when started early. #### So Clearly Different *Botox vs. Dermal Fillers* We’re often asked: “Should I get Botox** **or fillers?” While they are both cosmetic treatments delivered via injection, they treat entirely different concerns. **Botox** works by relaxing specific thin muscles that cause expression-based wrinkles. If you’re noticing lines that appear or deepen when you frown, raise your brows, or smile—Botox** **is the gold standard. It’s used primarily in the upper face and around the eyes to smooth lines without affecting your natural facial expressions. [Dermal fillers](/aesthetic-treatments/dermal-fillers/) use substances like hyaluronic acid to restore lost volume, sculpt facial contours, or fill in wrinkles caused by collagen depletion. They’re ideal for treating smile lines, marionette lines, hollow cheeks, and lips. Together, Botox** **and fillers create a balanced, non-surgical aesthetic treatment plan. At Sound Medical, we often combine these services to address multiple aspects of facial aging and rejuvenation—always tailored to your unique anatomy and goals. #### So Transformative *Benefits of Botox* At our practice in Kirkland **Botox **Cosmetic is one of the most trusted cosmetic procedures performed worldwide. It’s well tolerated, highly effective, and—when delivered by skilled providers—creates subtle, natural results that make you look more like yourself. **The benefits include:** - Smoothing of facial wrinkles without surgery - Minimally invasive procedure with no downtime - Quick treatment time (typically under 30 minutes) - Customizable placement and dosing - Natural results—never stiff or frozen - FDA-approved for a wide range of uses *Botox*** ***is also increasingly used to improve skin texture* by relaxing the underlying muscle tension that pulls on the skin’s surface. Many patients find it gives them a refreshed, rested appearance, even when they’re dealing with busy schedules or stress. #### So Precisely Done *What to Expect During Your Botox Appointment* At Sound Medical, every **Botox **appointment begins with a thoughtful consultation—not just a quick fix. We’ll ask about your goals, review your medications (including all the medicines you take), and ensure there are no contraindications like myasthenia gravis, amyotrophic lateral sclerosis, or a history of allergic reaction to botulinum toxin. The actual treatment takes about 15–30 minutes. After your skin is cleansed, a topical anesthetic may be applied. Then your provider will inject small amounts of botulinum toxin products into strategic injection sites using a fine needle. We always consider muscle movement, facial structure, and your preferences to ensure results that complement your natural beauty. Because Botox **® **temporarily relaxes forehead muscles, glabellar muscles, and other targeted areas, you'll begin to see improvement within days. #### So Smooth *What to Expect After Botox* Recovery after **Botox **is generally easy. Most patients return to their normal routines the same day. Here’s what you should expect: - Mild redness, swelling, or bruising at the injection site - Results starting within 3–5 days - Full effects by 10–14 days To minimize the increased risk of complications, follow these post-care guidelines: - Remain upright for 4–6 hours - Avoid intense workouts or heat (sauna, hot yoga) for 24–48 hours - Do not massage the treated areas - Delay facials or skin treatments for at least 3–5 days In rare cases, patients may experience temporary side effects such as drooping eyelids, vision problems, or muscle weakness. Let your provider know immediately if you experience difficulty breathing or trouble swallowing—especially if you have a history of nervous system conditions. #### So Long-Lasting *How Long Does Botox Last?* **Botox **is not permanent, but it does provide long-lasting improvements. Most patients enjoy their results for: - 3 to 4 months for frown lines, crow’s feet, and forehead wrinkles - Some individuals may see results for up to 5 months, depending on muscle strength and lifestyle Repeat treatments help extend and maintain your results. With ongoing use, you may even require fewer units over time due to muscle retraining. Your provider will work with you to schedule regular touch-ups for optimal results. Botox may also be part of a broader pain management or aesthetic maintenance plan depending on your goals. #### So Perfectly You *Am I a Candidate for Botox ?* You may be a good candidate for **Botox** if you: - Want to reduce moderate to severe frown lines or wrinkles - Are not pregnant or breastfeeding (Botox should not be used during pregnancy or when nursing with breast milk) - Are generally healthy and free of neuromuscular conditions like myasthenia gravis or ALS - Have realistic expectations and are seeking cosmetic treatments, not solutions for body dysmorphic disorder Botox** **is not recommended for pediatric patients. It's also important to disclose any medications you’re taking, as some may interact with treatment—especially blood thinners or muscle relaxants. [Call to make your first appointment](tel:425-636-2346) #### So Transparent *How Much Does Botox Cost?* The **cost of Botox **is calculated per unit, with the number of units based on your specific treatment plan. Most patients need between 20 and 60 units, depending on: - Area(s) treated (forehead, glabella, crow’s feet, etc.) - Depth of wrinkles or severe frown lines - Desired results—subtle refinement or dramatic smoothing - Previous experience with botox-type injectables We provide complete pricing transparency at your consultation and will never recommend treatment that doesn’t align with your goals or budget. #### So Expertly Done *Why Choose Sound Medical?* At Sound Medical Weight Loss & Aesthetics, we approach aesthetic dermatology with your total health and confidence in mind. Led by Dr. Christine James, our practice combines medical precision with a deep understanding of holistic wellness and patient care. You’re not just a face—we treat you as a whole person. That’s why we offer: - Experienced cosmetic surgeons and aesthetic injectors - Customized Botox treatment plans designed for your lifestyle - A nurturing, professional environment where you feel heard - A trusted track record of safety, results, and satisfaction Read more about our Botox / Filler Specialist [Dr. Aman Gill](https://www.soundmedicalweightloss.com/about/meet-the-team/) #### So Ready *Schedule Your Consultation for Botox* If you're ready to soften wrinkles, restore confidence, and refresh your appearance—we’re here for you. Schedule your **Botox **consultation at Sound Medical Weight Loss & Aesthetics in Kirkland today by giving us a call. We’ll take the time to understand your goals, provide expert guidance, and help you make empowered decisions about your care. [Book Now](/information/) #### Botox *Frequently Asked Questions* --- ## Dermal Fillers **Link:** [Dermal Fillers](https://www.soundmedicalweightloss.com/aesthetic-treatments/dermal-fillers/) ([md](https://www.soundmedicalweightloss.com/aesthetic-treatments/dermal-fillers/index.html.md)) **Description:** Refresh your look with dermal filler injections at Sound Medical in Kirkland. Add volume, smooth facial lines, and restore youthful contours—naturally. in Kirkland, WA ### Content #### So Naturally Radiant *Kirkland Dermal Filler Treatments at Sound Medical Weight Loss & Aesthetics* As we age, our skin naturally loses volume, elasticity, and the smooth contours that once defined our facial features. This change is largely due to a gradual loss of collagen, elastin, and hyaluronic acid—the vital substances that keep our skin supple, firm, and youthful. In addition, the fat pads beneath the skin shift, creating hollows and contributing to sagging, deeper wrinkles, and facial folds. At Sound Medical Weight Loss & Aesthetics in Kirkland, we offer **dermal filler** treatments designed to counteract these changes—without surgery. Using advanced, *FDA-approved soft tissue fillers*, we restore lost volume, smooth facial lines and skin folds, and rejuvenate your natural features for a more youthful appearance. Whether you’re looking to fill wrinkles, sculpt shallow contours, or subtly enhance your lips or cheeks, our expert injectors will create a personalized treatment plan to help you look refreshed—never overdone. #### So Naturally You *What Are Dermal Fillers?* **Dermal fillers**, also known as injectable fillers or facial fillers, are gel-like substances that are carefully injected beneath the skin to restore volume and structure to areas affected by aging or volume loss. These medical devices are used to treat moderate to severe facial wrinkles, deeper lines, and hollowed areas—all without surgery or downtime. There are several types of dermal fillers, with each designed to target specific aesthetic concerns: - Hyaluronic acid (HA) fillers: The most commonly used fillers, ideal for smoothing fine lines, plumping lips, and enhancing facial contours. HA is a natural component of the skin’s connective tissue, helping to hydrate and add volume. - Calcium hydroxylapatite (CaHA) fillers: Thicker than HA fillers, used to treat deeper wrinkles and enhance facial volume, especially in the cheeks and jawline. - Poly-L-lactic acid fillers: These biostimulatory fillers gradually stimulate your skin’s own collagen production, offering longer-lasting volume restoration for areas like the temples or cheeks. By replenishing volume and improving facial structure, *dermal filler injections* help restore harmony to the face and reduce signs of aging—all while preserving your natural look. #### So Versatile *What Can Dermal Fillers Treat?* At Sound Medical, we tailor every filler treatment to the individual. Whether you're targeting a single concern or looking for a more comprehensive refresh, injectable **dermal fillers** can address a wide variety of areas, including: - Smile lines (nasolabial folds): Smooth the creases running from the sides of the nose to the corners of the mouth. - Marionette lines: Reduce the shadows and lines that pull the mouth downward. - Lips: Add volume, structure, and definition to enhance your natural shape. - Cheeks: Restore fullness and sculpt a more lifted midface. - Under-eye hollows: Improve the appearance of dark circles and sunken eyes. - Jawline & chin: Define the jaw line, correct asymmetry, and enhance facial balance. - Temples: Replace volume lost from aging to lift the upper face. - Backs of hands: Rejuvenate aging hands by replacing volume loss and softening visible veins and tendons. - Vertical lines and lip lines: Smooth the fine lines around the mouth, including smoker’s lines and lipstick lines. - Acne scars or other shallow depressions: Plump and smooth the skin’s surface. With a thorough understanding of facial anatomy and aesthetics, our team will guide you to the right type of filler and placement to help you feel confident in your results. #### So Scientifically Grounded *What are Dermal Fillers?* As a trusted medical spa led by Dr. Christine James, we use only FDA-approved filler products from leading brands like Juvederm® and Revanesse®. These products are expertly selected and injected based on your unique facial features, skin quality, and treatment goals. When we inject **dermal fillers** into the skin, they immediately restore volume and fill creases from within. Some types of fillers, like poly-L-lactic acid, also work by stimulating your own collagen production, giving you results that improve over time. We focus not only on how fillers look immediately but also on how they will evolve with your facial movement and expression—ensuring that the result is soft, natural, and authentically you. #### So Much More Than Wrinkle Fillers *Benefits of Dermal Fillers* Patients love **dermal fillers** because they offer immediate, noticeable improvements with little to no downtime. Here’s what they can do: - Smooth wrinkles and skin folds, including nasolabial folds and marionette lines - Enhance facial contours like the cheeks, chin, and jawline - Add volume to lips and correct asymmetry or shape loss - Lift shallow contours caused by age-related fat loss - Fill acne scars and other texture irregularities - Minimize under-eye hollows and dark circles - Support facial structure without surgery or fat grafting - Restore volume to hands for a rejuvenated look - Stimulate collagen, depending on the filler used Dermal fillers are often called “*wrinkle fillers*,” but their ability to restore facial volume, structure, and youthful balance makes them one of the most effective tools in aesthetic dermatology. #### So Many Options *Dermal Fillers We Offer* At Sound Medical Weight Loss & Aesthetics, we carefully select each filler based on safety, quality, and results. We offer a wide range of FDA-approved **dermal filler** products to address different goals, areas, and facial structures. Here’s a quick look at the options available: #### So Supportive *How Dermal Fillers Help With “Ozempic Face”* As more people experience significant weight loss from medications like Ozempic® (semaglutide) or other GLP-1 receptor agonists, a new concern has gained attention: “Ozempic Face.” This term refers to the facial volume loss and hollowed appearance that can occur with rapid or dramatic weight reduction—especially in the cheeks, temples, and under the eyes. Loss of facial fat, thinning of the skin’s connective tissue, and the emergence of skin folds or deeper wrinkles can make the face look more tired, gaunt, or prematurely aged. That’s where dermal filler treatments come in. When considering **dermal fillers** Kirkland patients trust our expert providers at Sound Medical to restore lost volume, smooth facial contours, and replenish areas affected by weight loss. Our expert providers at Sound Medical use injectable dermal fillers—including hyaluronic acid-based and collagen-stimulating options—to restore lost volume, smooth out facial contours, and replenish areas affected by weight loss. #### So Precise *Your Dermal Filler Procedure* At our practice in Kirkland **dermal filler** procedures begin with a personalized consultation. We’ll discuss your aesthetic goals, review your medical history, and determine the best approach using the right dermal filler products for your needs. The treatment itself typically takes 30 to 60 minutes and includes the following steps: - Preparation: The skin is cleansed, and a topical numbing agent is applied. - Precision Injections: The selected soft tissue fillers are injected into targeted areas using fine needles or cannulas. - Sculpting & Assessment: Our provider ensures symmetry and natural balance during and after the injections. - Aftercare Review: We walk you through detailed instructions to optimize healing and results. You’ll be able to return to most normal activities immediately after this outpatient procedure. #### So Simple *Recovery and Aftercare* While **dermal filler** treatments are minimally invasive, some temporary side effects may occur: - Mild swelling, redness, or bruising at the injection site - Tenderness or firmness in treated areas - Rare complications like allergic reactions or skin necrosis, which we thoroughly screen for in advance To support your recovery: - Avoid strenuous activity, excessive heat, and alcohol for 24–48 hours - Sleep with your head elevated the first night if swelling occurs - Avoid pressing or massaging treated areas unless advised Most clients look refreshed and photo-ready within a few days. [Book Now](/information/) #### So Enduring *How Long Do Dermal Fillers Last?* Most HA fillers last 6 to 12 months, while CaHA and poly-L-lactic acid fillers may last up to 18 to 24 months. The longevity depends on: - Type of filler - Injection area - Your metabolism - Lifestyle factors To maintain your look, touch-up appointments can be scheduled as needed. #### So On Your Side *Why Choose Sound Medical Weight Loss & Aesthetics?* At Sound Medical, our approach to aesthetics is about more than beauty—it’s about confidence, wellness, and restoring what time has taken away. Our practice is led by Dr. Christine James, a board-certified expert in obesity medicine and naturopathic medicine with over a decade of experience. She brings a unique, integrative perspective to clinical and aesthetic dermatology, ensuring your treatment plan supports your whole-body health. What sets us apart: - Holistic and science-based care - Experienced, compassionate providers - Personalized treatment planning - Top-quality, FDA-approved filler injections - A warm, professional environment with natural-looking results Whether you're looking for subtle refinement or transformative rejuvenation, we’re here to help you achieve your goals with care and integrity. #### So Ready When You Are *Schedule Your Consultation* Ready to restore your facial volume, smooth deep wrinkles, and bring out the best in your natural beauty? Book your consultation today with Sound Medical Weight Loss & Aesthetics in Kirkland, WA. We’ll answer all your questions, explain your options, and help design a treatment plan that aligns with your personal goals and lifestyle. Let’s get you back to feeling vibrant, radiant, and confident in your own skin. [Book Now](/information/) #### Dermal Fillers *Frequently Asked Questions* --- ## Kybella® **Link:** [Kybella®](https://www.soundmedicalweightloss.com/aesthetic-treatments/double-chin-treatment/) ([md](https://www.soundmedicalweightloss.com/aesthetic-treatments/double-chin-treatment/index.html.md)) **Description:** Discover Kybella at Sound Medical Weight Loss in Kirkland, WA. Reduce chin fat and enhance your profile with our expert, non-surgical treatments. Schedule your consultation today! ### Content #### Redefine Your Profile with Confidence *Kirkland, Bellevue, Bothell, Greater Seattle Area - Kybella ® at Sound Medical Weight Loss* *Submental fat*, commonly known as a double chin, can subtly alter the harmony of your facial features, often leading to a less defined jawline and profile. Genetics, aging, and weight fluctuations contribute to this localized fat deposit, which is typically resistant to diet and exercise. **Kybella **® offers a sophisticated, non-surgical solution to this concern. It is composed of deoxycholic acid—a molecule naturally occurring in the body that aids in the breakdown and absorption of dietary fat—and meticulously injected into the submental area. Once administered, it targets and destroys fat cells, reducing fullness under the chin and enhancing the overall contour of the face. #### What causes a double chin? A *double chin* is usually caused by excess fat and skin that’s accumulated beneath your jaw. As you age, your skin loses some of its elasticity. This sagging, lax skin contributes to the appearance of a double chin. Genetics and being overweight or obese can also make you appear to have a double chin. #### What is Kybella ® ? **Kybella **® is a groundbreaking, *FDA-approved treatment designed to reduce stubborn fat beneath the chin, commonly known as submental fat*. Its active ingredient, deoxycholic acid, mimics a natural substance in the body that helps break down dietary fat. When injected into targeted areas, *Kybella *® *permanently destroys fat cells*, leaving a more contoured and defined jawline. For many patients, just two 15-minute in-office treatments can make a visible difference. Most, however, benefit from a series of tailored treatments to achieve their desired results. Side effects like swelling, bruising, or numbness are common but typically short-lived. Backed by rigorous clinical trials, **Kybella **® has become a trusted choice for those ready to *say goodbye to their double chin—without surgery*. #### How does Kybella ® work? **Kybella **® works on a cellular level to destroy fat where it matters most. Its active ingredient, deoxycholic acid, breaks down the outer membranes of fat cells, releasing the stored fat inside. Once the fat is released, your body’s natural processes take over, breaking it down further and flushing it away over time. With **Kybella **®** **Kirkland patients who come to us, are not just shrinking fat cells—they’re permanently eliminating them. That means once *your treatments are complete and your results are visible*, the fat won’t come back, as long as you maintain a stable weight. #### What Areas of the Body Can Be Treated with Kybella ® ? While **Kybella **® is primarily *FDA-approved for reducing submental fat *beneath the chin, its application has extended to other areas with localized fat deposits. These off-label treatment areas include: - Jowls: Addressing excess fat along the jawline to enhance facial contours. - Bra Bulge: Reducing small pockets of fat near the armpits for a smoother appearance. - Upper Arms: Targeting stubborn fat deposits to achieve a more toned look. - Abdomen: Treating isolated fat pockets for a flatter stomach profile. - Inner Knees: Minimizing fat accumulation for improved leg contours. It's essential to consult with a qualified healthcare provider to determine whether **Kybella **® is suitable for these areas. Although its efficacy and safety are well-established for submental fat, they may vary for other regions. #### What Aesthetic Issues Does Kybella ® Address? **Kybella **® is adept at treating specific aesthetic concerns related to excess fat deposits, including: - Double Chin (Submental Fullness): Effectively reducing fat under the chin to enhance jawline definition. - Localized Fat Deposits: Addressing small, stubborn areas of fat that are resistant to diet and exercise. - Mild Skin Laxity: Improving the appearance of sagging skin associated with fat accumulation, though it does not tighten loose skin. By targeting these issues, **Kybella **® contributes to a more contoured and refined appearance *without the need for invasive surgery*. #### What Are the Benefits of Kybella ® ? At our practice in Kirkland **Kybella **® offers numerous advantages that can significantly enhance one's quality of life: - Non-Surgical Procedure: No incisions or anesthesia required, minimizing risks associated with surgery. - Minimal Downtime: Allows for a quick return to daily activities, making it convenient for those with busy lifestyles. - Permanent Results: Once fat cells are destroyed, they do not regenerate, ensuring lasting outcomes with proper weight management. - Improved Self-Confidence: Achieving a more defined facial profile can boost self-esteem and body image. - Customized Treatment: Tailored to individual aesthetic goals for personalized results. These benefits make **Kybella **® an appealing option for individuals seeking effective fat reduction without the complexities of surgery. #### Who is a good candidate for Kybella ® ? **Kybella **® is a fantastic option for healthy adults who feel self-conscious about fullness under their chin. If you have moderate to significant submental fat that won’t budge despite diet and exercise, Kybella ® could be the solution you’ve been searching for. That said, it’s not a one-size-fits-all treatment. **Kybella **® is best for those with firm skin elasticity, as it focuses on reducing fat rather than tightening skin. If loose skin or muscle laxity under the chin is your primary concern, other treatments may be a better fit. Ideal Candidates for **Kybella **® include: - Healthy Adults: Individuals in good overall health without serious medical conditions. - Submental Fat Concerns: Patients with moderate to significant fat under the chin that creates the appearance of a double chin. - Stable Weight: Candidates who maintain a healthy, stable weight, as this treatment is not a solution for overall weight loss. - Firm Skin Elasticity: Those with good skin elasticity, as Kybella ® focuses on fat reduction rather than addressing sagging or loose skin. - Non-Surgical Preference: Individuals seeking a non-invasive alternative to liposuction or other surgical treatments. - Realistic Expectations: People with achievable goals who understand that multiple sessions may be needed for optimal results. #### Complimentary Procedures to Kybella ® *How does TempSure Envi treat a double chin?* TempSure Envi emits radiofrequency energy that penetrates your outer layer of skin and heats up your skin’s temperature. This stimulates the development of collagen beneath your skin’s surface. Collagen is a compound that contributes to skin strength and firmness. The renewed collagen production at your chin results in a firmer, trimmer jawline and profile. **Why are TempSure Envi + SculpSure so effective in treating a double chin?** TempSure Envi is unique in that it can maintain a target temperature that’s just right for your skin type and aesthetic goals. Since the temperature is maintained throughout treatment, you achieve tighter skin in a shorter session. A consistent temperature guarantees safety – TempSure never exceeds the target temperature. SculpSure is designed to target the stubborn fat pockets under the skin using heat and permanently destroys the targeted fat cells. SculpSure fat reduction is up to 24% after each treatment. TempSure Envi and SculpSure are also non-invasive, so you don’t have to worry about incisions, blood loss, injections, or infection. It also requires no downtime, so you can go right back to your regular activities following treatment! #### Kybella ® Recovery Understanding the recovery process is crucial for optimal results: - Post-Treatment Expectations: Swelling, bruising, and numbness in the treated area are common and typically subside within a few days to weeks. - Activity Level: Most patients can resume normal activities within 24 hours; however, some may choose to allow more time for swelling to diminish. - Aftercare: Applying ice packs and following your healthcare provider's instructions can aid in a smooth recovery. By adhering to post-treatment guidelines, patients can facilitate healing and achieve the desired aesthetic outcome. #### Kybella ® Results Patience is key when anticipating results: - Visible Changes: Improvements may be noticeable within two to four treatment sessions, with optimal results often observed after the full course of treatments. - Duration of Results: The reduction in fat is permanent; maintaining a stable weight is essential to preserve the improved contour. Discussing expectations with your provider will provide a clearer timeline tailored to your treatment plan. #### How much does Kybella ® cost? The cost of **Kybella **® varies depending on the size of the area being treated and the number of sessions needed to achieve your goals. On average, treatments range from $600 to $1,200 per session. While most patients require multiple sessions for optimal results, the investment is worth it for a permanent reduction in submental fat. At your consultation, we’ll create a personalized treatment plan and provide a clear cost estimate, so you know exactly what to expect. With Kybella ®, you’re investing in long-lasting confidence and a more sculpted profile. #### Why Choose Sound Medical Weight Loss & Aesthetics?? At Sound Medical Weight Loss & Aesthetics, we pride ourselves on offering: - The expertise of Dr. Christine James: With over 12 years of experience in obesity medicine and credentials in naturopathic medicine, Dr. James provides holistic, science-based weight loss solutions. - Team member who specializes in aesthetics - Cutting-Edge Aesthetic Services: We offer treatments like Warm Sculpting/SculpSure, TempSure, Botox®, and SkinPen ® to support your weight loss goals and enhance your natural beauty. Our commitment to compassionate care and personalized treatment plans sets us apart, making us so much more than weight loss. #### Contact Us To learn more about **Kybella **® Kirkland patients can contact us, or if they are interested in any other rejuvenation procedures offered by Sound Medical Weight Loss & Aesthetics. Our knowledgeable and professional staff will assist you with any inquiries you may have. [Call to get scheduled](tel:425-636-2346) #### Kybella ® *Frequently Asked Questions* --- ## Microneedling with SkinPen® **Link:** [Microneedling with SkinPen®](https://www.soundmedicalweightloss.com/aesthetic-treatments/microneedling-with-skinpen/) ([md](https://www.soundmedicalweightloss.com/aesthetic-treatments/microneedling-with-skinpen/index.html.md)) **Description:** Rejuvenate your skin with SkinPen Microneedling at Sound Medical Weight Loss. Improve texture and tone for a radiant, youthful glow. Book your Kirkland, WA appointment now! ### Content #### Sound Beauty *Kirkland, Bellevue, Bothell, Greater Seattle Area - SkinPen ® Microneedling at Sound Medical Weight Loss* At Sound Medical Weight Loss, we want you to feel your most energized, attractive, and confident from head to toe. Our aesthetic specialists offer **microneedling** treatments with SkinPen ®, a revolutionary device that boosts cellular turnover to improve both local skin concerns and global tone and texture. In addition to being an excellent method for fading the stretch marks that often accompany changes in body weight, microneedling can help you rejuvenate your complexion on the face, neck, and other areas. Conveniently located in Kirkland, WA, and serving the Seattle area, Sound Medical Weight Loss is here to provide expert solutions and ongoing support for all your aesthetic, wellness, and weight-loss goals. #### So Precise *What is Microneedling?* **Microneedling** is a skin treatment method that involves using multiple tiny, sterile needles to puncture the skin surface, causing minor trauma. This trauma prompts the derma, a deeper layer of skin, to rebuild and increase collagen production. *The results leave skin rejuvenated, smoother, and younger looking*. #### So Much Collagen Production *What are the benefits of SkinPen ® Microneedling?* Because SkinPen ® works by turning up the production of collagen and elastin, **SkinPen **®** Microneedling** is a *safe and effective method for revitalizing your skin's overall texture* and clarity while fading specific concerns: - **Fine Lines and Wrinkles**: Smooth out fine lines and wrinkles caused by aging or sun damage. - **Acne Scars**: Break down and turn over atrophic acne scars (which have a depressed appearance) and spots of hyperpigmentation. - **Uneven Skin Texture**: Smooth out uneven skin for a more refined complexion. - **Hyperpigmentation**: Shed and replace pigmented skin cells to reduce the appearance of hyperpigmentation, such as sunspots, age spots, and melasma. - **Large Pores**: Minimize the appearance of large pores. - **Stretch Marks**: In addition to treating areas of the face, microneedling is an excellent option for fading stretch marks on various areas of the body. - **Dull or Lackluster Skin**: Enhance your skin’s luminosity through the production of new, healthy skin cells. - **Sagging or Lax Skin**: Microneedling can help tighten and firm sagging skin by stimulating collagen and elastin production, resulting in a more lifted and youthful appearance. Areas that can be treated with **SkinPen **®** Microneedling** include the face, neck, décolletage (chest area), hands, arms, abdomen, thighs, or back. The SkinPen ® device is highly adjustable, allowing your aesthetic specialist to target specific concerns while providing all-over rejuvenation. #### So Dedicated *Your Microneedling Procedure* At our practice in Kirkland **microneedling** sessions *generally take around 30 to 60 minutes*, with the total session time depending on the treatment area. Your aesthetic specialist will cleanse your skin and apply a numbing cream to reduce the sensation of the *SkinPen *®* handpiece*. The *SkinPen *®* device*, equipped with sterile, disposable needle cartridges, is gently pressed against the skin and moved in a controlled motion, creating thousands of tiny, controlled micro-injuries in the skin's surface, stimulating the body's natural wound healing response. Your provider may adjust the length of the needles to target specific concerns. Once the **microneedling** process is complete, the skin is treated to a high-quality serum with proprietary ingredients matched to your skin type. The tiny micro-injuries created during the procedure act as channels to deliver the serum’s nourishing and hydrating properties deep into your skin. #### So Simple *Microneedling Recovery and Aftercare* Recovery after **microneedling** is relatively simple. However, it’s important to follow our aftercare guidelines in order to derive the best result from your treatment and minimize side effects. After a microneedling session, your skin may appear red or mildly swollen. Your skin may also be sensitive, similar to the way it feels after getting too much sun. You will be advised to avoid direct sun exposure for a day or two to protect the sensitive treatment area. Other guidelines include using gentle *skincare products* and keeping your body and your skin well-hydrated. For the best results, we may recommend a series of **microneedling** sessions spaced several weeks apart. Spacing apart treatments gives your skin time to recover as collagen production and cellular turnover revitalize your complexion from within. #### So Revitalizing and Revealing *Microneedling Results* Within one to two weeks after a **microneedling** treatment, you will probably begin to notice an improvement in the overall appearance of your skin. Your skin will be smoother, softer, and more even in texture. Over the following weeks and months, the treatment continues to stimulate your skin's natural healing process, kickstarting the *production of new collagen and elastin fibers*. As time passes, you will enjoy further improvements in skin texture, firmness, and elasticity and a reduction in fine lines, wrinkles, dark spots, and acne scars, providing a dewy, revitalized appearance. #### Before & Afters #### So Ready! *Schedule Your Microneedling Appointment* When considering treatments with **microneedling** Kirkland patients that come to us begin with a detailed consultation, during which your provider will listen carefully to your concerns and assess potential treatment areas. They will help you understand the results you can expect and how the treatment can be tailored to your goals and preferences. Give us a [call](tel:+425-636-2346) at Sound Medical Weight Loss, located in Kirkland, WA, to schedule you microneedling appointment today. #### Microneedling *Frequently Asked Questions* --- ## SculpSure **Link:** [SculpSure](https://www.soundmedicalweightloss.com/aesthetic-treatments/sculpsure-laser-body-contouring/) ([md](https://www.soundmedicalweightloss.com/aesthetic-treatments/sculpsure-laser-body-contouring/index.html.md)) **Description:** Achieve a slimmer, more sculpted look with SculpSure at Sound Medical Weight Loss in Kirkland, WA. Non-invasive fat reduction. Schedule your consultation today! in Kirkland, WA ### Content #### So Confident *Kirkland SculpSure Laser Body Contouring at Sound Medical Weight Loss & Aesthetics* ***Are you struggling with stubborn fat bulges that persist despite diet and exercise? *** Sound Medical Weight Loss & Aesthetics in Kirkland and the Seattle area is proud to offer SculpSure, a revolutionary non-surgical body contouring solution designed to eliminate unwanted fat permanently. SculpSure utilizes innovative laser technology to gently melt fat cells in targeted areas like the abdomen, flanks, back, thighs, and under the chin. This safe and effective treatment requires no needles, surgery, or downtime, making it a convenient and comfortable option for achieving your aesthetic goals. #### Sound Laser Lipo Without the Surgery *What is SculpSure?* **SculpSure** is a revolutionary *body contouring treatment* designed to permanently eliminate unwanted fat in targeted areas. Employing laser technology, it delivers controlled heat energy to gently melt fat cells without surgery or downtime. Ideal for addressing stubborn fat bulges resistant to diet and exercise, **SculpSure** is a *non-invasive body contouring system* for the reduction of stubborn fat in areas such as the belly, love handles, back, inner and outer thighs, and under the chin. *Each 25-minute procedure can destroy up to 24% of treated fat cells without surgery and no downtime*! #### So Targeted *What are the benefits of SculpSure Laser Body Contouring?* When considering treatments with **SculpSure** Kirkland patients that come to us can enjoy the following benefits: - **Quick and convenient**: SculpSure treatments typically take around 25 minutes per session, and there is minimal to no downtime, allowing you to resume your normal activities immediately after treatment. - **Targeted fat reduction**: SculpSure's laser technology targets and heats fat cells in specific areas of the body, such as the abdomen, flanks (love handles), back, and thighs, allowing for precise contouring. - **Permanent results**: SculpSure destroys fat cells, which are then naturally eliminated by the body over the following weeks. Once destroyed, the fat cells do not return. - **Comfortable treatment experience**: Most patients find SculpSure to be a comfortable experience, with only a mild tingling or warming sensation during the procedure. - **Gradual, natural-looking results**: The gradual onset of results can lead to a more natural-looking outcome compared to more drastic, immediate changes seen with surgical procedures. **SculpSure** is an *excellent complement to our weight loss program*, letting you enjoy your most sculpted silhouette as a reward for your weight loss efforts. The results of SculpSure can also be a source of motivation, helping you take pride in your body, engage confidently in more activities, and keep off the weight you lost. #### So Convenient *Your SculpSure Consultation* When you put in the hard work to change your diet and exercise habits and finally achieve your target weight, stubborn fat on your belly or love handles sometimes remains. Fortunately, at Sound Medical Weight Loss in Kirkland **SculpSure** laser body contouring treatments are available as a revolutionary, *FDA-approved* method to permanently remove fat from stubborn areas. Sound Medical Weight Loss in Kirkland, Washington, now offers revolutionary, non-invasive **SculpSure**® laser *body contouring treatments for permanent fat removal*. If you live in the Eastside Seattle area and want to tighten and tone your body and really see the results of your work, call or [schedule a consultation online today](/contact/) to find out if SculpSure is right for you. [BOOK ONLINE](/contact/) #### So Comfortable *Your SculpSure Procedure* During the 25-minute session of your **SculpSure** treatment, comfortable applicators are placed in the targeted areas. These applicators deliver controlled laser energy, gradually heating and melting fat cells without affecting surrounding tissues. Over the following weeks, your body naturally eliminates the destroyed fat cells through its lymphatic system. Expect minimal discomfort during the **SculpSure** treatment, and you can resume your daily activities immediately afterward. You may experience some temporary soreness or tingling, which typically resolves quickly. #### So Curvy *SculpSure Recovery and Aftercare* **SculpSure** boasts minimal downtime and a comfortable recovery process: - **Immediate Activity**: You can resume your daily routine immediately after your appointment. - **Minimal Discomfort**: You may experience mild, temporary soreness or tingling in the treated area, which typically resolves quickly. - **Maintain Hydration**: Drink plenty of fluids to support your body's natural elimination process. - **Avoid Strenuous Activity**: Avoid strenuous exercise for 24-48 hours following treatment to allow for optimal recovery. Following these simple aftercare instructions will help you optimize your comfort and maximize the beneficial effects of SculpSure. If you have any questions or concerns, please don't hesitate to contact our experienced team at Sound Medical Weight Loss & Aesthetics. #### So Empowered *SculpSure Results* While initial results may be evident within a few weeks, *it typically takes 12-16 weeks to see the full effects*. This time frame allows your body's natural processes to eliminate the treated fat cells. Once eliminated, fat cells treated by **SculpSure** are gone permanently. However, maintaining a healthy lifestyle with a balanced diet and regular exercise is crucial for long-term success. Maintaining your SculpSure results: - **Embrace healthy habits**: Commit to a balanced diet, regular exercise, and managing stress to support overall well-being and prevent weight gain. - **Consider additional treatments**: Discuss with your provider if additional SculpSure sessions might be beneficial to address remaining concerns or maintain your sculpted physique. #### SculpSure *Frequently Asked Question* --- ## Skin Tightening **Link:** [Skin Tightening](https://www.soundmedicalweightloss.com/aesthetic-treatments/tempsure-envi-skin-tightening/) ([md](https://www.soundmedicalweightloss.com/aesthetic-treatments/tempsure-envi-skin-tightening/index.html.md)) **Description:** Achieve firmer, youthful skin with Skin Tightening at Sound Medical Weight Loss in Kirkland, WA. Non-invasive treatments for lasting results. Book your consultation now! in Kirkland, WA ### Content #### So Envi *Kirkland TempSure Envi Skin Tightening at Sound Medical Weight Loss & Aesthetics* [Sound Medical Weight Loss in Kirkland, Washington](/), now offers Tempsure Envi **Skin Tightening**. If you live in the Eastside Seattle area and want to tighten your face's skin and really see the results of your work, call or schedule a consultation online today to find out if Tempsure Envi is right for you. #### So Safe For All Skin Types *What is TempSure Envi Skin Tightening?* TempSure Envi is a gentle new *radiofrequency treatment* that minimizes facial fine lines and wrinkles, tightens skin, and improves the appearance of cellulite. It’s safe for all skin types and levels of sun exposure, so it fits perfectly into any beauty maintenance routine, any time of year. *Ninety-nine percent of patients reported the treatment as pain-free*, so you can sit back, relax, and enjoy your **Skin Tightening** treatment today! #### Why Patients Like TempSure Envi *What are the benefits of Skin Tightening with TempSure Envi?* When considering **Skin Tightening** Kirkland patients that come to us have an easier and gentler way to maintain their tighter, younger-looking skin without invasive procedures or downtime! - Ninety-nine percent of patients described the treatment as comfortable or relaxing. - With four soothing treatment tones to choose from, patients report looking forward to each treatment! #### Sound Aesthetics *Your Skin Tightening Consultation* Schedule a free **Skin Tightening** consultation with our experienced Sound Medical Weight Loss & Aesthetics team in Kirkland or the Seattle area. - Discuss your concerns and aesthetic goals. - Evaluate your skin health and suitability for the treatment. - Explain the TempSure Envi technology and its benefits. - Develop a personalized treatment plan tailored to your needs. - Answer all your questions and address any concerns you may have. Experience the difference a professional and personalized approach can make. Schedule your consultation today and embark on your journey to a rejuvenated and confident you! Call us at [425-636-2346](tel:425-636-2346) or [visit our website to book your appointment](/contact/). #### How It Works: Monopolar Radiofrequency Platform *Your Skin Tightening Procedure* At our practice in Kirkland **Skin Tightening** with TempSure Envi is an advanced monopolar radiofrequency device that heats the deep layers of skin to *regenerate collagen, reducing wrinkles associated with forehead lines, frown lines, crow’s feet, smile lines, and wrinkles on the chin*. Unique massage heads also reduce the appearance of cellulite. #### So Easy to Maintain *Skin Tightening Results with TempSure Envi* Our revolutionary technology offers unparalleled results, redefining beauty standards and empowering you to reveal your best self. **Skin Tightening** with *TempSure Envi stimulates collagen production, tightens skin, and minimizes fine lines and wrinkles*. Experience firsthand as your complexion becomes smoother, firmer, and more vibrant. Whether you're combating signs of aging or seeking a radiant boost, TempSure Envi delivers personalized solutions tailored to your unique needs. Embrace a journey of self-care and renewal with TempSure Envi, where beauty meets innovation, and confidence flourishes. Elevate your skincare routine and embark on a path to timeless beauty today. #### Tempsure Envi *Frequently Asked Questions* --- ## Vaginal Rejuvenation **Link:** [Vaginal Rejuvenation](https://www.soundmedicalweightloss.com/aesthetic-treatments/womens-intimate-wellness/) ([md](https://www.soundmedicalweightloss.com/aesthetic-treatments/womens-intimate-wellness/index.html.md)) **Description:** Experience Vaginal Rejuvenation at Sound Medical Weight Loss in Kirkland, WA. Enhance comfort and confidence with our advanced treatments. Schedule your consultation today! in Kirkland, WA ### Content #### Women’s Wellness Revitalized *Vaginal Rejuvenation with TempSure Vitalia at Sound Medical Weight Loss & Aesthetics* Sound Medical Weight Loss & Aesthetics in Kirkland and the Seattle area is proud to offer TempSure Vitalia, a revolutionary non-surgical solution for **vaginal rejuvenation**. This *FDA-cleared treatment* utilizes radiofrequency technology to address common concerns associated with hormonal changes and aging *without downtime or surgery*. #### So Confidently Restored *What is Vaginal Rejuvenation with TempSure Vitalia?* TempSure Vitalia is a gentle procedure for women’s **vaginal rejuvenation**. It’s non-invasive, non-hormonal, chemical-free, and does not require anesthesia. Best of all, there’s no downtime, so it fits perfectly into your busy schedule! What can it do? - Improve your intimate experience - Increase your confidence and make you feel youthful again - Relieve dryness and enhance sensitivity - Reduce urinary incontinence - Tighten the vaginal canal - Improve vaginal skin appearance When considering **Vaginal Rejuvenation** Kirkland patients that choose us benefit from TempSure Vitalia, which delivers precise heating for smaller, hard-to-reach areas to temporarily increase local circulation and decrease pain and muscle spasms. #### So Intimate *What are the benefits of Vaginal Rejuvenation with TempSure Vitalia?* At Sound Medical Weight Loss & Aesthetics in Kirkland **Vaginal Rejuvenation** with TempSure Vitalia offers a Women's Intimate Wellness approach for a gentle and comfortable treatment with our trained medical staff to improve your intimate experience, relieve dryness, enhance sensitivity, and so much more! #### The Sound Difference *Your Vaginal Rejuvenation Consultation* Experience the transformative power of TempSure Vitalia. Contact Sound Medical Weight Loss & Aesthetics in Kirkland or the Seattle area today to [schedule a consultation](/contact/) and discuss how this innovative **vaginal rejuvenation** treatment can help you rediscover intimacy and confidence. We offer: - Non-surgical and non-invasive: No anesthesia or needles are required. - Gentle and comfortable: Minimal discomfort during treatment. - Quick and convenient: In-office procedures typically last 30 minutes. - No downtime: Resume your daily activities immediately following treatment. - Long-lasting results: Noticeable improvements that can last for months. Call us at [425-636-2346](tel:425-636-2346) to schedule your TempSure Vitalia consultation for more information. [BOOK ONLINE](/contact/) #### So Smooth & Comfortable *Your Vaginal Rejuvenation Procedure* At Sound Medical Weight Loss & Aesthetics, we prioritize your comfort and well-being during every treatment. Our **vaginal rejuvenation** procedure is designed to be as comfortable and convenient as possible. What is a treatment like? - The treatment is gentle - The treatment is well-tolerated - The treatment is non-invasive, non-ablative, and does not require anesthesia - The treatment is convenient - Patients resume their routines immediately after the treatment with no downtime! Here's what you can expect with **vaginal rejuvenation**: - Gentle Handpiece: The specially designed Vitalia handpiece is minimally invasive and inserted into the vagina with patient comfort in mind. - Safe and Therapeutic: Our experienced professionals ensure the safety and effectiveness of the treatment throughout the entire process. - Quick and Convenient: Each treatment typically lasts less than 30 minutes, allowing you to easily schedule it into your busy day. - Minimal Downtime: After your appointment, you can resume your normal activities immediately, with no need to take time off for recovery. #### So Many Improvements *TempSure Vitalia Results, Recovery and Aftercare* **Vaginal Rejuvenation** with TempSure Vitalia offers noticeable improvements in various aspects of feminine wellness: - Improved Tightness: You may experience increased firmness and elasticity in the vaginal tissue within a few weeks. - Enhanced Hydration: Natural lubrication may increase over time, leading to reduced dryness and discomfort. - Heightened Sensation: Many women report improved sexual pleasure and increased sensitivity after treatment. - Potential Incontinence Improvement: Some individuals see reduced symptoms of urinary incontinence due to stronger pelvic floor support. Results after your **vaginal rejuvenation** typically become apparent within a few weeks and can last for several months. The full extent of benefits may vary depending on individual factors. #### Vaginal Rejuvenation *Frequently Asked Questions* --- ## assets practice atomic application scss **Link:** [assets practice atomic application scss](https://www.soundmedicalweightloss.com/assets/practice.atomic.application.scss/) ([md](https://www.soundmedicalweightloss.com/assets/practice.atomic.application.scss/index.html.md)) ### Content --- ## Blog Highlights **Link:** [Blog Highlights](https://www.soundmedicalweightloss.com/blog/) ([md](https://www.soundmedicalweightloss.com/blog/index.html.md)) **Description:** Explore expert insights on weight loss, health, and wellness on our blog page. Find tips, advice, and the latest research to support your journey. Read our articles now! ### Content #### [text-center]SO INFORMATIVE! *[text-center]Expert Insights: Trusted Knowledge from our Providers* [Explore additional articles in our blog section for even more valuable insights and tips!](/blog/) --- ## 10 things to know about obesity and diabetes **Link:** [10 things to know about obesity and diabetes](https://www.soundmedicalweightloss.com/blog/10-things-to-know-about-obesity-and-diabetes/) ([md](https://www.soundmedicalweightloss.com/blog/10-things-to-know-about-obesity-and-diabetes/index.html.md)) **Description:** Discover 10 essential facts about obesity and diabetes on our Weight Loss blog. Learn how these conditions are linked and find tips for better health. Read more now! ### Content 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 to “sick fat” cells, instead of healthy fat cells. Sick fat cells promote diabetes in several ways. - The sick fat cells become resistant to insulin, resulting in higher blood sugars. - Increased blood sugars and insulin resistance cause inflammation. - Inflammation is the root of all degenerative diseases, including heart disease and cancer. - This is why pre-diabetes and diabetes significantly increases your risk of heart disease and cancer. *This is completely reversible if acted upon early!* - Healthful nutrition, physical activity, and weight reduction can reduce and even place diabetes into remission. - There are several medications that can also help. Metformin can help you reduce your weight and decrease your blood sugars. - Ozempic and Mounjaro are breakthrough medication’s that not only treat diabetes but can help you lose 20% body weight on average. - Controlling your cholesterol and blood pressure reduces your cardiovascular risks. - The bottom line is that losing weight not only helps you feel better, but comprehensive programs like ours help you live healthier and live longer. We are here to help you place your diabetes into remission or even reverse it! *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, [individualized weight loss programs](/weight-loss/weight-loss-program-costs/) at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like **diabetes**, high blood pressure, and sleep apnea. --- ## 1 Life Changing Mindfulness Activity for the Holiday Season **Link:** [1 Life Changing Mindfulness Activity for the Holiday Season](https://www.soundmedicalweightloss.com/blog/1-life-changing-mindfulness-activity-for-the-holiday-season/) ([md](https://www.soundmedicalweightloss.com/blog/1-life-changing-mindfulness-activity-for-the-holiday-season/index.html.md)) **Description:** Thanksgiving is a wonderful time when friends and family gather around the table to share a meal. ### Content 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 us feeling frustrated and without a plan. Mindfulness has been shown to reduce stress and anxiety, improve connections to our long term goals, and even give us physical benefits like improve immune function and better sleep. When we are not anxious we tend to make better decisions. In this mindfulness exercise you will find that at various stages of the exercise you connect to a deeper sense of self. This is the key to feeling full at the table. When we are mindful we can sense the connection to our own body telling us that we are now full. How we achieve this is by connecting to all the wonderful things we have in our lives. By bringing the positive into focus we have a much easier time seeing the good which encourages us to keep making better choices. To do this mindfulness exercise you will need a piece of paper or a notebook and a pen. I would recommend taking some undistracted time to do this so you can really connect and doing this weeks in advance of Thanksgiving. You will then write at the top “100 things I am grateful for” and start to make your list. Each line must be unique, thoughtful and provoke a good feeling that you identify with. Typically 1-10 are easy, then 10-70 are ones that you will need to really think about and the last 20 are ones that create that deeper connection because we really have to dig for them. After you have completed your list over the course of a few days you now have something really great to reflect on. Think about all these wonderful things and let that bring you peace. The next time you feel anxious think about that list or even go back and look at it. I hope you found this helpful as you navigate this Thanksgiving holiday. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## 4 Things You Should Know about Safe Pregnancy Weight Gain **Link:** [4 Things You Should Know about Safe Pregnancy Weight Gain](https://www.soundmedicalweightloss.com/blog/4-things-you-should-know-about-safe-pregnancy-weight-gain/) ([md](https://www.soundmedicalweightloss.com/blog/4-things-you-should-know-about-safe-pregnancy-weight-gain/index.html.md)) **Description:** How much weight is safe to gain during pregnancy? Here's how to gauge what's safe for you. ### Content *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 baby at risk for complications. **#1: Start Early and Involve Both Parents** Did you know that a female fetus develops her eggs while in utero? This means that you can alter the genes of your future grandchildren during preconception care and pregnancy. Optimal nutrition is essential for healthy development. When planning a pregnancy, it’s never too early for both parents to start thinking about forming healthy habits and working toward a healthy weight. Starting with healthy eggs and sperm optimize the chances of conception as well as the health of your baby. Involving both parents also sets the stage for *establishing good nutrition* as an important part of your family values. **#2: Know Your BMI** To identify how much weight you can gain when you’re planning your pregnancy, start by knowing your BMI. To determine your BMI, go to our free BMI calculator (you'll find it at the bottom of this page). Enter your height and weight and you’ll get a number between 5 and 90. Ideally, both parents should start with a healthy BMI (body mass index) that is between 18.5 and 24.9. BMI can fluctuate a few points depending on the person’s body composition, however, when it comes to fertility, studies have proven that being classified as overweight or obese increases the risk of pregnancy complications. The good news is that even small weight reductions before pregnancy can greatly improve the outcome. **#3: Use BMI to Gauge How Much Weight is Safe to Gain** Women who start their pregnancy with their BMI in the “normal” range can safely gain between 15 and 25 pounds during pregnancy. The higher your BMI, the less weight you should gain during pregnancy. For women with a BMI over 40, it’s safe to carry the baby to term and not gain any additional weight at all. **#4: Good Nutrition is Essential** Having a sound eating plan that provides you and your baby with essential nutrients is a vital component to a [healthy pregnancy](/weight-loss/healthy-pregnancy-post-natal-plan/). Contrary to popular belief, you can provide your baby with *excellent nutrition* without gaining unnecessary excess weight which puts you and your baby at risk for complications like gestational diabetes. Sound Medical Weight Loss provides holistic support to help women who are overweight or obese have a healthy pregnancy. We offer customized nutrition programs to meet the needs of both mother and baby, and help women reach and maintain a healthy weight at any stage of pregnancy, including fertility, pre-conception, post-conception, breastfeeding, and long-term weight management. Contact us for a personalized nutrition program for healthy pregnancy. [Learn more at www.SoundMedicalWeightLoss.com.](http://www.soundmedicalweightloss.com/) *Author - Guest Author* --- ## 5 Mindfulness Tips for Eating Healthy on Vacation **Link:** [5 Mindfulness Tips for Eating Healthy on Vacation](https://www.soundmedicalweightloss.com/blog/5-mindfulness-tips-for-eating-healthy-on-vacation/) ([md](https://www.soundmedicalweightloss.com/blog/5-mindfulness-tips-for-eating-healthy-on-vacation/index.html.md)) **Description:** 5 Mindfulness Tips for Eating Healthy on Vacation ### Content Vacations are a time to unwind and explore new places, but maintaining **healthy eating habits** while traveling can be challenging. With a bit of mindfulness and planning, you can enjoy your vacation and stay on track with your nutrition goals. Here are five tips to help you eat healthy on vacation using local resources and some handy travel tools. 1. Explore Local Farmers Markets *One of the best ways to experience the local culture and cuisine is by visiting farmers markets*. These markets are often filled with fresh, locally grown produce, artisanal foods, and healthy snacks. - Tip: Make a habit of stopping by a local farmers market early in your trip. Stock up on fresh fruits, vegetables, and other healthy items that you can snack on throughout your stay. This is not only a great way to eat healthily but also to support local farmers and producers. 2. Visit Local Grocery Stores Grocery stores are your best friend when it comes to [maintaining a healthy diet](/weight-loss/emotional-eating-support/) on vacation. They provide a wide variety of options that you can prepare yourself, saving both calories and money. - Tip: When you arrive at your destination, find a nearby grocery store. Purchase healthy staples like Greek yogurt, nuts, whole-grain bread, and fresh produce. These can be used to create simple, nutritious meals and snacks. 3. Pack a Travel Kit with Essential Tools Bringing a few small kitchen tools can make a big difference in your ability to prepare healthy meals while traveling. Items like a small crockpot or a Magic Bullet blender are compact and versatile. - Tip: Use a Magic Bullet to whip up quick protein shakes or smoothies. A small crockpot is perfect for making overnight oats, soups, or stews. These tools allow you to prepare nutritious meals with minimal effort and space. 4. Mindful Meal Planning Planning your meals mindfully can help you make healthier choices and avoid the temptation of unhealthy convenience foods. - Tip: Before heading out for the day, plan your meals and snacks. Pack a healthy lunch and snacks if you know you'll be out and about. Opt for meals that are balanced with protein, healthy fats, and vegetables. This way, you’re less likely to reach for fast food or unhealthy snacks when hunger strikes. 5. Stay Hydrated Staying hydrated is crucial, especially when you’re on the go. Proper hydration helps control hunger and supports overall health. - Tip: Carry a reusable water bottle with you and refill it throughout the day. Drinking water regularly can help you avoid mistaking thirst for hunger, reducing unnecessary snacking. You can also infuse your water with fresh fruits from the farmers market for a refreshing twist. **Eating healthy** on vacation doesn't have to be difficult. By exploring local resources like farmers markets and grocery stores, packing essential travel tools, planning meals mindfully, and staying hydrated, you can maintain your healthy eating habits while enjoying all that your vacation destination has to offer. Happy travels and happy eating! --- ## 5 Pillars of Optimal Health **Link:** [5 Pillars of Optimal Health](https://www.soundmedicalweightloss.com/blog/5-pillars-of-optimal-health/) ([md](https://www.soundmedicalweightloss.com/blog/5-pillars-of-optimal-health/index.html.md)) **Description:** Learn more by watching this featured documentary. ### Content 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 considers the five main pillars of optimal health. These include: - Hydration with unsweetened drinks - Eating nutrient-dense foods - Deep sleep - Light movement - Mindfulness Our very own [Dr. Christine James](/) is also featured in this documentary; click here to see her comments on the importance of sleep to overall health. Watch with a pen and paper and let us know what your favorite takeaway is! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## 5 Steps to Clear Negativity **Link:** [5 Steps to Clear Negativity](https://www.soundmedicalweightloss.com/blog/5-steps-to-clear-negativity/) ([md](https://www.soundmedicalweightloss.com/blog/5-steps-to-clear-negativity/index.html.md)) **Description:** Negative emotions are toxic to your system. They wreak havoc in your body, triggering a steady drip of damaging neurochemicals. ### Content 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 way to feel better, even if that means engaging in an unproductive habit like overeating, smoking, drinking alcohol, or other damaging behaviors. Feelings of self-criticism, worry, doubt, fear, anger, resentment, sadness or resignation settle into your body and send a signal to your entire mind-body system that something isn’t right. When this happens, your job is to gather the information, interpret your body’s signals, decide on a course of action, clear the toxic emotions from your system, and restore yourself to a state of balance. Never let your self reach the deep sad emotion, be there and help your self cope up the negative feelings. You are the only one who can help your self. 5 Steps to Clear Negativity and Restore Inner Balance **1. Gather the information** Before you label the emotion to negativity, drop your attention into your body to sense the subtle nuances of the feelings. Notice what qualities they have. Identify their location. Where in your body do you sense uncomfortable negative emotions? Do you feel a knot in the pit of your stomach? A heavy heart? A vague sense of agitation? How big is the feeling? Is it the size of a marble, a golf ball, a softball or a watermelon? Is it moving or still? This step is all about feeling the feelings. Let yourself be curious. **2. Interpret the data** Your body is providing you with information. Think of it as pure data. Don’t judge it as good or bad, right or wrong. It’s simply information. Make a mental note of any specific images or memories the feeling is connected to. What realm of life is calling for your attention? Is it work, home, finances, family, relationships, self-image, or a combination of these? How would you label the data? Is it dissatisfaction, worry, anger, resentment, sadness, fear, or something else? Take your time and really listen to what those nagging feelings are revealing, and use this as an opportunity to gain clarity and insight on what’s truly meaningful and valuable in your life. **3. Decide on a course of action** Thank your body for providing you with appropriate signals so that you can take action. When you recognize which realm of your life is calling for your attention, decide to give it the importance it deserves so that you can resolve your inner conflict. Schedule a short block of time on your calendar to address the issue – for example, Monday from 4:00 to 5:00. Define your goals and objectives. Find the smallest possible action step you can take to begin resolving the issue, for example, meeting with a therapist or friend. As long as you are taking forward steps, you can reassure your mind that you have a positive action plan and prepare to let go of the negativity. **4. Clear the emotional pattern from your body** Now that your body has done its job (getting your attention that something isn’t right) and you have done your job (listening to your body’s signals and taking positive action steps to resolve the issue), you can release the uncomfortable sensations from your body. Imagine those feelings (from your belly, your heart, or wherever you felt them in your body), transforming so that they can gently leave your system. Some people imagine that the sensations turn into a liquid and drain from their body, exiting from the palms of their hands or the soles of their feet. Others may imagine the feelings turning into a gas and evaporating from their pores in all directions. Others may conceptualize the feelings disintegrating and getting reabsorbed and released from their bodies. Use the power of your imagination to let those feelings drain, drift, and release from your body. Take several long, slow, deep breaths, as if you can breathe a sigh of relief. **5. Rebalance your system with gratitude** Now that you’ve released the toxic emotions, this is an ideal time to consciously infuse your system with positive emotions like appreciation, gratitude, satisfaction, and confidence. Think of something that lifts your heart, that puts a smile on your face, or that gives you a warm glow. Consciously breathe those good feelings into your body, letting yourself soak in the **healthy neurochemicals** and “happy hormones” that are now flowing through your system. This rebalances your body and brings you into a coherent emotional state so you can function at your best. **Congratulations! **You have just detoxified your emotional system and restored yourself to balance and harmony. Repeat these steps as often as you like throughout the day. Let this become your “go-to” process for keeping your system clear and balanced. Other article by Dr. Lauren Archer: [Exercise Tip: Hit the Floor! – by Lauren Archer](/blog/exercise-tip-hit-the-floor/) #### *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized [weight loss programs](/weight-loss/weight-loss-program-costs/) at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like [diabetes](/weight-loss/diabetes/), high blood pressure, and sleep apnea. --- ## 5 Steps to More Positive Emotions **Link:** [5 Steps to More Positive Emotions](https://www.soundmedicalweightloss.com/blog/5-steps-to-more-positive-emotions/) ([md](https://www.soundmedicalweightloss.com/blog/5-steps-to-more-positive-emotions/index.html.md)) **Description:** 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 co ### Content 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 negativity gently pass through you (with minimal impact), as you aim your “emotional solar panels” to absorb and collect the benefits of positive emotional states. #### 5 Steps to More Positive Emotions 1. First, notice any residual feelings of worry, doubt, fear, resentment, or anger in your body. 2. Second, relax those sensations and imagine breathing them completely out of your system. 3. Third, place your attention on your own heart as the center of your emotional awareness. Recall a memory and/or conjure up a positive image that elicits feelings of appreciation, gratitude, satisfaction, or love. 4. Fourth, smile as you imagine breathing those good feelings into your body. Let positive emotions expand into the region around your heart. 5. Finally, remember that these good feelings are physically changing your body. It brings your heart rate and brain waves into coherence. Also, it triggers the release of healthy neurochemicals in your bloodstream. Above all, it strengthens your immune system and it enhances your energy levels. Therefore, allow yourself to “soak in” these good feelings for at least 30 seconds, and up to 5 minutes or more at a time. #### Here’s the best part: You can do this process anytime, anywhere. As a matter of fact, you don’t even have to close your eyes (although having your eyes closed may enhance your experience). Short bursts of positive emotion interspersed throughout your day will yield maximum benefits over time. Hence, with consistent practice, your body is now gaining a “muscle memory” of how it feels to be loving, fulfilled, and satisfied from the inside out If you’ve been turning to substances like food, cigarettes or alcohol as a surrogate for love, it’s simply an indicator that you need to re-prioritize your values, to define what’s truly meaningful and important, and give yourself permission to express and experience more of the good feelings in life. Remember that just thinking about what you love changes your physiology. The more you give your body permission to experience love, satisfaction and fulfillment from the inside out, the less you’ll seek unhealthy substances to feel better and the healthier you’ll be. References and Suggested Reading:The HeartMath Solution – Doc Childre and Howard MartinThe Biology of Belief – Bruce LiptonHappy For No Reason – Marci Shimoff *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Alex's Story of Success **Link:** [Alex's Story of Success](https://www.soundmedicalweightloss.com/blog/alexs-story-of-success/) ([md](https://www.soundmedicalweightloss.com/blog/alexs-story-of-success/index.html.md)) **Description:** Today, we're celebrating our patient, Alex, who lost over 65 pounds and 60% of his body fat with Sound Medical Weight Loss & Aesthetics! ### Content 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 2021 with** one big goal: to get under the weight limit requirement for paragliding so he could start taking lessons.** Alex chose our [Premium program](/contents/weight-loss-programs/), which includes a personalized tri-phase meal plan; mobile app with tracking, recipes and meditations; monthly provider visits; monthly mindfulness coaching sessions; supplements; a food sensitivity analysis; monthly B12 shots; and more. ***As of today, Alex has lost over 65 pounds, more than 60% of his body fat (!!), and nearly TEN inches from his waist.*** What's even more amazing is that **Alex has been able to achieve his dream of paragliding! **He is now a certified pilot, flies regularly, and has found a wonderful community within the sport. Please join us in celebrating Alex's hard work and amazing results! -Ready to transform inside and out? We're here to support you every step of the way... from helping change your relationship with food, to building a mindfulness toolkit, to best-in-class aesthetic treatments, to understanding and working with your body - for life. Give us a call (425-636-2346) or [book a FREE consultation](https://www.soundmedicalweightloss.com/) today! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Alternative Mindfulness Modalities **Link:** [Alternative Mindfulness Modalities](https://www.soundmedicalweightloss.com/blog/alternative-mindfulness-modalities/) ([md](https://www.soundmedicalweightloss.com/blog/alternative-mindfulness-modalities/index.html.md)) **Description:** What to do if meditation simply isn’t for you? ### Content At Sound Medical Weight Loss, we often talk about the [powerful positive connection](https://www.apa.org/monitor/2012/07-08/ce-corner#:~:text=Stress%20reduction.&text=The%20researchers%20concluded%20that%20mindfulness,decreases%20anxiety%20and%20negative%20affect.) 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](https://www.mindful.org/five-ways-mindfulness-meditation-is-good-for-your-health/) – including improved cognitive ability, increased immune response, and even ***a boost to our ability to lose weight***. **But what if meditation simply isn’t for you? **Maybe you’ve given it a try and find it ***increases*** your anxiety rather than decreases it. Maybe you find yourself thoroughly disliking the experience altogether. **Our advice? Don’t force it.** The truth is, mindfulness comes in many different forms, and each can be just as beneficial in promoting your mental and physical well-being as meditation. Here are some alternative mindfulness modalities to try: **Breathwork**. These simple exercises gently guide you toward focusing on the breath. Bonus: breathwork can slow your heart rate down dramatically while helping you quiet your “monkey mind.” **Five senses work**. Utilize your five senses, one at a time, to pay close attention to your surroundings. Start with your sense of hearing. What can you hear? What’s the furthest sound you can hear? Move on to smell, sight, taste and touch. **Mindful eating**. This is especially powerful if you’re on a weight loss journey as well as to address binge eating habits. Some recommended tips from [Harvard Health](https://www.health.harvard.edu/healthbeat/mindful-eating-may-help-with-weight-loss): - Set your kitchen timer to 20 minutes, and take that time to eat a normal-sized meal. - Try eating with your non-dominant hand; if you're a righty, hold your fork in your left hand when lifting food to your mouth. - Use chopsticks if you don't normally use them. - Eat silently for five minutes, thinking about what it took to produce that meal, from the sun's rays to the farmer to the grocer to the cook. - Take small bites and chew well. - Before opening the fridge or cabinet, take a breath and ask yourself, "Am I really hungry?" Do something else, like reading or going on a short walk. **Yoga or Tai Chi**. Exercises that link your body’s movement to your breath are especially powerful in promoting mindfulness. **Drawing or coloring**. Even if you’re a complete novice, art can be an incredibly effective mindfulness modality. Try [Zentangle](https://www.popsugar.com/fitness/what-is-zentangle-drawing-meditation-46934394) or even just an adult coloring book! **Others**: here’s [a list of other mindfulness modalities](https://www.marksdailyapple.com/15-alternatives-to-sitting-meditation/), some of which may surprise you! Tell us – what mindfulness modalities have you tried and loved? What’s missing from this list? *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Announcing Sound Supplements **Link:** [Announcing Sound Supplements](https://www.soundmedicalweightloss.com/blog/announcing-sound-supplements/) ([md](https://www.soundmedicalweightloss.com/blog/announcing-sound-supplements/index.html.md)) **Description:** Announcing Our New, Exclusive Line of Precision Supplements: Sound Supplements ### Content 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’ founder and lead provider, partnered with best-in-class scientists, nutritionists, laboratories and health experts to produce Sound Supplements. They were created to support patients' whole health, integrating the highest-quality ingredients with precision formulas. *Among the products in the Sound Supplements lineup are:* - So Gutsy Lean, formulated to support healthy weight management - So Satiated, formulated to support a healthy weight by reducing carb cravings - So Serene, formulated to support healthy cortisol levels and relaxation - [and more](https://files.constantcontact.com/61f4ace2701/5b453718-56fa-48ef-8320-936487a06ad4.pdf) We've also launched two delicious protein powders: - So Clean, a vegan vanilla shake formulated to support the GI function and natural detox mechanisms - So Lean, a vegan vanilla shake formulated to support healthy body composition, glucose and insulin metabolism *In celebration of our launch, we’re offering 20% off Sound Supplements throughout the month of October!* Stop by our office or give us a call for a personalized consultation and to help you decide which formula(s) are right for you. Also, stay tuned for more exciting supplement news and our forthcoming online store. We can't wait for you to give the line a try! *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Are you setting the RIGHT goals? **Link:** [Are you setting the RIGHT goals?](https://www.soundmedicalweightloss.com/blog/are-you-setting-the-right-goals/) ([md](https://www.soundmedicalweightloss.com/blog/are-you-setting-the-right-goals/index.html.md)) **Description:** Choosing the right goal is not only helpful in terms of knowing what direction you’re headed and how to get there. Your goal is also a critical component of ### Content 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 how to get there. ***Your goal is also a critical component of whether you’ll stick with a new habit or lose motivation altogether.*** Your goal is your “why.” It’s the ultimate reason you reach out for support, seek out alternate ways of living, try new things, question old patterns. #### Motivation If you choose a goal that’s not in line with what you actually want, though, you may find yourself struggling to feel motivated along the way. Jon Acuff, author of *Finish: Give Yourself the Gift of Done* shares a fantastic example of this in his book: “One woman told me, ‘There was this number I was constantly chasing and it drove me crazy.’ Her secret rule that she wasn’t successful unless she met that number goal haunted her for so long that she finally gave up and had to figure out what she really wanted. The number wasn’t what she wanted. ‘I wanted health. I wanted to prevent diabetes, heart disease, and everything else my mother was taking medication for. That forced me to be honest about my own health, which then forced me to research how to reverse some damage I had done.’ Getting to the heart of the goal allowed her to connect her heart to the results. The weight came off as she worked on changing bad habits into good ones.” There’s nothing wrong with having a certain pants size, for example, as your ultimate goal. That kind of goal can be liberating, especially if the freedom of self-expression through clothing makes you feel alive. However, if a pants size or a number on the scale is your goal simply because it’s a proxy for some deeper-set, truer-to-you goal, you may find yourself quickly losing motivation after an initial burst of commitment. If this resonates with you, consider switching your goal. You may share a goal with the example above – perhaps it’s about your health – or maybe it’s about having more stamina when playing with your kids, or being able to hike Machu Picchu, or something else entirely. Acuff’s further advice: “if you’re not excited about your goal right now, ask yourself, ‘what’s my real goal?’ Make sure that what you’re chasing is actually what you want to catch. As you progress with your goal you should continue to come back to this gut-check question because it’s really easy to get off track despite your best intentions.” #### Habits and Behaviors The other downside to selecting a goal that’s not in line with what you truly want: it could lead to habits and behaviors that don’t align with your best interests. In Acuff’s example above, the woman chasing a specific number on a scale could, potentially, get there by healthy OR unhealthy means. Once she changed her goal to focus on her health, though, the habits required to accomplish her new goal would by definition be healthy and sustainable. Need more guidance? Want to better define your goal and identify the habits and behaviors required to achieve it? Set up some time with SMWL’s mindfulness coaches – we’d love to help! Book online at [www.soundmedicalweightloss.com](http://www.soundmedicalweightloss.com/). *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## At-Home Workout: Core **Link:** [At-Home Workout: Core](https://www.soundmedicalweightloss.com/blog/at-home-workout-core/) ([md](https://www.soundmedicalweightloss.com/blog/at-home-workout-core/index.html.md)) **Description:** This is part two of our mini-series on at-home workout moves that work! ### Content 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 key for movement – including balance, stability and injury prevention. Energy in the core extends to the rest of our bodies, allowing even our arms and legs to function optimally. Strong core muscles aren’t just important for bodybuilders who want an aesthetically pleasing profile! A stable core makes it easier for us to do the simplest of activities, including bending down to tie our shoes, reaching up to get something off of a tall shelf, swinging a tennis racket, and millions of other every day activities. A strong core will also improve your posture, reduce lower back pain and reduce the potential of future injuries. If there’s one area of the body on which to focus, it’s your core! To help you get started, our very own, Ashlan Quantrille, is sharing her favorite core workouts for you here. #### Strengthening the core Abdominal exercises can be incorporated into your weekly fitness regime as a supplement to the workouts you’re already doing. A good starting place is to add core exercises one to two times per week until you establish strength and familiarity with the movements. Remember, though -- it's important to give all muscle groups time to recover in between workouts. Try to do each exercise or a variation with 10-20 repetitions and 3-5 sets. Once you feel more comfortable and stable you can add more reps, more sets, or different core exercises. Tip: add resistance bands or weight such as a medicine ball or dumbbell to add an extra challenge. But start light to avoid straining or injuring your muscles! To stretch the abdominal muscles, lie face down, placing your hands under your shoulders, palms facing down. Push up with your arms to lift your chest off the ground. Keep your hip bones pressed into the floor; continue pushing your hips down and stretching your upper torso upward to stretch the abs. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## At-Home Workout: Planks **Link:** [At-Home Workout: Planks](https://www.soundmedicalweightloss.com/blog/at-home-workout-planks/) ([md](https://www.soundmedicalweightloss.com/blog/at-home-workout-planks/index.html.md)) **Description:** Click here to learn more about the benefits of planks and how you can incorporate these exercises into your daily fitness regime. ### Content 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 accessible, effective exercises in our arsenal. We’re sharing a video of our very own Ashlan Quantrille demonstrating plank variations and form, as well as details about planks to get you excited to do them alongside her. **Benefits and Fun Facts** Planks strengthen the core, reduce back pain, help to improve posture and balance. And of course, as with all exercise, planks will heighten your metabolism, boost your mood and help combat stress. Fun fact: Plank exercises have a wonderful effect on our nerves, making them an excellent way of improving mood. They stretch out muscle groups in the lower back, stomach and intestines, neck, shoulders and more that contribute to stress and tension in the body. **How to Get Planking** You can incorporate planks into your everyday workout regime or as needed. Practicing everyday will increase mobility, strength, and flexibility. Any exercise is better than none! Try adding a plank before or after an already-well-established habit in your daily routine [to help the habit “stick,”](https://lifehacker.com/encourage-new-habits-by-stacking-them-on-top-of-preexis-1680987077) like right before your morning shower. Make it one of your [daily habits](/blog/the-power-of-daily-habits/) and track it somewhere, either in a planner or on a free app like [Habit List](https://habitlist.com/). For beginners, start with doing each variation of plank that you prefer and hold for up to 60 seconds each for up to 3 rounds. As you get more comfortable and confident you can incorporate other variations, additional time, and rounds based on your individual needs and limitations. **Ready to challenge yourself with high planks?** - Start in a push-up position on the floor. - Holds arms straight with hands in line with shoulders. - Keep your body in line from head to heels, be sure core is engaged. - Remember to breathe and listen to your body. - 'Easy': modified high plank - straight arms and legs with toes and palms touching ground holding for 15-20 seconds then let knees rest for 15-20 seconds keeping core tight. Repeat 3 times. - 'Medium': standard high plank - keep body in straight line from head to heels and squeeze core (to make it harder squeeze glutes as well) hold for 60 seconds. Repeat 3 times. - 'Hard': advanced high plank - with single leg lift, lifting the leg increases your core's stability, squeeze glutes with leg lift and hold for 15 seconds. Repeat on each leg 3 times. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## At-Home Workout Roundup **Link:** [At-Home Workout Roundup](https://www.soundmedicalweightloss.com/blog/at-home-workout-roundup/) ([md](https://www.soundmedicalweightloss.com/blog/at-home-workout-roundup/index.html.md)) **Description:** Today’s blog post rounds up our favorite options for at-home workouts that will help keep you motivated, on track, and maintaining a sense of joy in movement. ### Content **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 track, and maintaining a sense of joy in movement. Personal Trainers Many personal fitness trainers are continuing to host their group or one-on-one sessions. They’ve largely moved to virtual platforms, such as Zoom or FaceTime. The trainer will create workouts for you based on the equipment (or lack thereof) you already have. There are a number of options they might have: - Do live virtual sessions, in which the trainer watches you work out and corrects your form in real-time. - Get weekly workouts from your trainer via email, do the workouts on your own, and have weekly live check-ins to discuss how the workouts went. If you already have a trainer, ask him or her whether they’d be willing to continue sessions with you at home! Apps There are myriad apps that guide you through workouts at home or outdoors. Here is a snapshot of the ones we love most. Bonus: some of them are FREE! - [CorePower Yoga](https://www.corepoweryogaondemand.com/keep-up-your-practice) – this is a chain yoga studio across the country that also has on-demand classes. They’re providing a selection of their classes FREE without any obligation. The class types range from high-energy power yoga to low-impact restorative yin yoga and everything in between. - [Peloton](https://www.onepeloton.com/app) – many people don’t know that even if you don’t own a Peloton bike or treadmill, this app is incredible for at-home workouts. It has yoga, outdoor guided workouts, strength training workouts, bootcamp-type workouts, HIIT training, and more. You can stream some classes live, and others on demand. There are also challenges you can sign up for to keep you motivated. Bonus – it’s FREE for 90 days (!!) - [BeachBody](https://www.beachbodyondemand.com/programs) – this app includes a mix of HIIT, barre, boxing, strength-training, and other types of workouts. It’s also got a free trial (currently 14 days). - [DailyBurn](https://dailyburn.com/landing?channel=ppc&gclid=CjwKCAjw7LX0BRBiEiwA__gNw5bfCnFQjRSiamNo3DbII5CHleio0w9zQTvMpetCK3V21VlZ2WH27hoCR5IQAvD_BwE&grp=core_googlesearch_michelle_pros_keywords_desktop_us_direct_athomeworkoutbroad_jump&mtype=102&partner=goog2&sub_id=nonbrand) – 30 day free trial for this app, which includes thousands of bodyweight, strength training, and other types of workouts for all levels. Bonus: you can also track your workout history, food intake and more in the app! - [C25K Trainer](https://www.c25kfree.com/) – this is the famous “Couch to 5K” program, which helps people who’ve never run before get ready for a 5K race (or the equivalent). It’s completely guided and for complete beginners! It’s also 100% free. - [Map My Run](https://www.mapmyrun.com/app) – for those of you who enjoy running or who would like to build a consistent habit, this app helps you track runs and view your progress. You can also participate in challenges with other runners. The app is also completely free! - [Glo](https://www.glo.com/?&GA_campaign=1656894632&utm_campaign=1656894632&utm_term=yogaglo&utm_source=google&utm_medium=cpc&gclid=Cj0KCQjwm9D0BRCMARIsAIfvfIZaiCIYt9pKqbDjpohbyeR-mjRpfJGqbYEUKUNUAM7YS8Vv3IJBeAMaApD6EALw_wcB) Yoga - for streaming yoga classes around the country. Free 30 Day trial, then a monthly subscription. On Demand - [Les Mills](https://signup.lesmillsondemand.com/digital/?gclid=Cj0KCQjwm9D0BRCMARIsAIfvfIZxWoSSI5Qtcp7gustYUBxJT9Dh9YS1S9f9G_tBc-A4DYe9vm1X2GwaAukKEALw_wcB&gclsrc=aw.ds) - Over 800 workoks taught in 21,000 gyms around the world. Free trial, then monthly membership. YouTube - [Yoga with Adriene](https://www.youtube.com/user/yogawithadriene) – one of YouTube’s most popular yoga teachers. She has dozens of classes to choose from. - [SweatFactor](https://www.youtube.com/user/MikeDFitness) – this is led by celebrity trainer Mike Donavik. Some of his videos require dumbbells, but all will get you results! - [Tone It Up](https://www.youtube.com/user/ToneItUpcom) – you may have seen Karina and Katrina’s ads all over social media – they’re the super high energy duo that have created almost cult-like TIU followers. This is their free YouTube channel with TIU workouts, though there are also options to purchase their full paid program if you like. - [Leslie Sansone’s Walk At Home](https://www.youtube.com/user/walkathomemedia) – you don’t even need to leave the house to get in a walking workout (but you can!) The famous Leslie Sansone’s YouTube channel is here. - [Blogilates](https://www.youtube.com/user/blogilates/featured) – this is a great channel with pilates, bootcamp sculpting and other similar workouts. I love these videos because some are whole-body, but others target specific areas of the body! - [POPSUGAR Fitness](https://www.youtube.com/user/popsugartvfit) – dozens of 30-minute workouts to choose from, largely with no equipment needed. In addition, many yoga studios and fitness studios (like [Orange Theory](https://www.orangetheory.com/en-us/athome/?gclid=Cj0KCQjwm9D0BRCMARIsAIfvfIYPA7SRDaQ1O-WIXgsMh5blLgpEMGdhurSWEhxlrXteaqJc085RIrYaAtfXEALw_wcB) at home) are offering streaming and recorded home adapted exercise plans taught by their instructors. You can even link your heart rate monitor to the Orange Theory app and earn “Splat Points”! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Balanced Nourished Power Bowl **Link:** [Balanced Nourished Power Bowl](https://www.soundmedicalweightloss.com/blog/Balanced-Nourished-Power-Bowl/) ([md](https://www.soundmedicalweightloss.com/blog/Balanced-Nourished-Power-Bowl/index.html.md)) **Description:** This bowl is designed to be balanced, combining protein, carbohydrates, and healthy fats in the right proportions. It’s nourishing, built from nutrient-dense, anti-inflammatory foods that support overall wellness. And it’s power-packed, providing steady energy, lasting satiety, and the nutrients your body needs for muscle recovery and strength. ### Content #### Balanced Nourished Power Bowl This bowl is designed to be balanced, combining protein, carbohydrates, and healthy fats in the right proportions. It’s nourishing, built from nutrient-dense, anti-inflammatory foods that support overall wellness. And it’s power-packed, providing steady energy, lasting satiety, and the nutrients your body needs for muscle recovery and strength. **Base (choose 1–2 cups):** - Mixed greens (spinach, arugula, kale) - Quinoa or brown rice (½ cup cooked) - Cauliflower rice for a lighter, lower-carb option **Protein (20–30 g):** - Grilled chicken breast (4 oz) - Salmon or tuna (4 oz) - Plant-based: chickpeas, lentils, or tofu (¾ cup) **Colorful Veggies (at least 3):** - Roasted sweet potatoes (½ cup) - Steamed broccoli or Brussels sprouts - Shredded carrots, cucumbers, or bell peppers **Healthy Fats:** - ¼ avocado, sliced - 1 Tbsp pumpkin seeds or sunflower seeds - 1 Tbsp olive oil drizzle **Extras for Flavor & Balance:** - Fresh herbs (parsley, cilantro, basil) - 1 Tbsp hummus or tzatziki - Squeeze of lemon or lime juice **Nutrition Highlights** - **Protein:** ~25 g (depending on choice) - **Carbohydrates:** Complex carbs from quinoa/sweet potato + fiber from veggies - **Fats: **Healthy omega-3s, seeds, and avocado support cell health - **Micronutrients:** Antioxidants from colorful vegetables, potassium, magnesium, and vitamin C --- ## Balancing the Scale and your Joint Health **Link:** [Balancing the Scale and your Joint Health](https://www.soundmedicalweightloss.com/blog/balancing-the-scale-and-your-joint-health/) ([md](https://www.soundmedicalweightloss.com/blog/balancing-the-scale-and-your-joint-health/index.html.md)) **Description:** Insights into Osteoarthritis from a Weight Loss Doctor ### Content 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 prevalent joint condition. In this article, we will explore what osteoarthritis is, the latest research findings, practical diet and lifestyle recommendations to ease arthritis symptoms, and ways to prevent its onset. What is Osteoarthritis? Osteoarthritis is a degenerative joint disease that primarily affects the cartilage, the protective cushioning between bones. As cartilage wears away over time, bones can rub against each other, leading to pain, stiffness, and decreased mobility. Osteoarthritis most commonly affects weight-bearing joints like knees, hips, and hands. Latest Research Findings: Researchers have discovered that various factors contribute to its development, including genetics, menopause, hormones, joint injuries, obesity, and repetitive joint use. Furthermore, inflammation within the joint plays a significant role in the progression of the disease. A ground breaking study lead by Professor Ali Mobasheri, an expert in musculoskeletal physiology at the University of Surrey, was published in Nature Reviews Rheumatology, 2017; 13 (5): 302 DOI: 10.1038/nrrheum.2017.50. The study revealed how a poor diet and sedentary lifestyle causes changes to the metabolism. These metabolic changes put stress on cells which cause them to produce glucose (sugar) in the body. When extra sugar is not used for energy, it turns into lactic acid. Too much lactic acid is difficult for the body to eliminate and can lead to inflammation that settles into human tissue, like the cartilage in a joint. Lactic acid collects in the joints contributing to the swelling and pain we associate with osteoarthritis. Diet Recommendations for Arthritis Management: Maintaining a balanced diet can help manage osteoarthritis symptoms and improve joint health. Consider these diet recommendations: - Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel), flaxseeds, and chia seeds, omega-3 fatty acids have anti-inflammatory properties that may ease arthritis symptoms. - Antioxidant-Rich Foods: Include plenty of fruits and vegetables in your diet, as they are rich in antioxidants that combat inflammation and protect joint health. - Vitamin C: Vitamin C aids in collagen production, essential for healthy cartilage. Citrus fruits, strawberries, and bell peppers are excellent sources of vitamin C. - Turmeric and Ginger: These spices have natural anti-inflammatory properties that can help reduce joint pain. Lifestyle Recommendations for Arthritis Management: Adopting a healthy lifestyle can make a significant difference in managing osteoarthritis: - Exercise Regularly: Low-impact exercises like swimming, cycling, and walking can help strengthen muscles around the joints and improve joint flexibility. - Weight Management: Maintaining a healthy weight reduces the burden on weight-bearing joints, alleviating arthritis symptoms. - Protect Your Joints: Avoid repetitive movements that strain your joints and use joint-friendly techniques during daily tasks. - Manage Stress: Chronic stress can exacerbate arthritis symptoms. Practice relaxation techniques such as meditation or yoga to alleviate stress. Ways to Prevent Osteoarthritis: While some risk factors like age and genetics are beyond our control, certain steps can be taken to lower the risk of osteoarthritis: - Injury Prevention: Take precautions to avoid joint injuries, such as wearing appropriate protective gear during sports and using proper techniques during physical activities. - Maintain a Healthy Weight: Obesity puts extra stress on joints, increasing the risk of osteoarthritis. Adopt a balanced diet and exercise regularly to manage weight. - Joint-Friendly Exercises: Engage in regular low-impact exercises to strengthen muscles and protect joints. - Regular Checkups: Regularly visit your healthcare provider for joint health assessments, especially if you have a family history of osteoarthritis. - Avoid sugar and processed foods: Elevated blood sugars cause cells to increase lactic acids that collect in your joints and contribute to chronic inflammation and arthritis. Conclusion: Osteoarthritis is a prevalent joint condition that can impact daily life, but with the right knowledge and proactive measures, its effects can be managed effectively. By adopting a balanced diet, engaging in joint-friendly exercises, and taking steps to prevent joint injuries, individuals can improve joint health and lead a fulfilling and active life. Remember to consult with our expert providers at Sound Medical Weight Loss for personalized guidance and support in managing osteoarthritis effectively. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## BBQ Upgrades - Sauce & Dry Rub **Link:** [BBQ Upgrades - Sauce & Dry Rub](https://www.soundmedicalweightloss.com/blog/bbq-upgrades-sauce-dry-rub/) ([md](https://www.soundmedicalweightloss.com/blog/bbq-upgrades-sauce-dry-rub/index.html.md)) **Description:** Upgrade your BBQ sauce & Dry rub for this season of grilling! ### Content 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 sauce called "Berbere Paste" because it is also a dry rub too. It come from Ethiopian dishes and the flavor gets stronger as it sits which is perfect while you are grilling! You can also adjust the flavors according to your taste buds. - Heat 2 tablespoons of avocado oil in a pan on medium heat - Add 1 teaspoon of coriander, 1/2 tsp nigells and 1/4 tspfenugreek seeds and cook for about 5 mins - Next add chopped 1/2 fine onion, 10 cloves of finely chopped garlic, 1 knob of peeled chopped ginger and cook for about 15 mins - Next add in 1/2 tsp of each cinnamon, cloves, all spice, chili powder, paprika, cayenne, stir and continue coooking - add a sprinkle of pepper and salt and 2 tablespons of New Mexico chili powder cook for another 5 mins - Transfer cooked mix to a blender - Add 4 fresh basil leaves and blend with 1/2 cup of water until it becomes a smooth paste Dry rub: - 2.5 tsps of paprika - 1 tsp of coriander - 1/2 tsp of ground cumin new Mexico chili powder or sweet paprika - 1/4 teaspoon of fenugreek seed powder or ground mustard - 1/4 tsp ground cardamom - Generous amont of ground ginger, garlic each cinnamon, cloves, all spice, chili powder and cayenne - Combine in an air tight container for up to 3 months and sprinkle on meat over night *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## The Best Home Scales for Body Composition: A Physician Assistant's Perspective **Link:** [The Best Home Scales for Body Composition: A Physician Assistant's Perspective](https://www.soundmedicalweightloss.com/blog/best-home-scale/) ([md](https://www.soundmedicalweightloss.com/blog/best-home-scale/index.html.md)) **Description:** The Best Home Scales for Body Composition: A Physician Assistant's Perspective ### Content The Best Home Scales for Body Composition: A Physician Assistant's Perspective Findings by Kristen Novey, PA-C For those looking to track their body composition at home, finding the right scale can be overwhelming. With so many options available, it’s easy to get lost in marketing claims and technical specifications. As a healthcare provider and self-proclaimed data nerd, I’ve personally tested multiple bio-impedance scales and have strong opinions on which ones are worth your investment. Understanding Bio-Impedance Scales Bio-impedance scales estimate body composition by sending a low electrical current through the body. The accuracy of these scales varies significantly depending on their technology and methodology. Some models use only foot sensors, while others incorporate handgrip electrodes to improve precision. My Top 3 Recommended Scales After extensive testing, I consistently recommend three bio-impedance scales: - Omron HBF-516 – A reliable and affordable option that includes handgrip electrodes for improved accuracy. At around $80, it provides solid data, though it tends to estimate body fat percentage slightly higher than a DEXA scan (about 4% points off in my experience). - InBody H20N – A high-quality consumer-grade scale from a brand known for professional-grade body composition analyzers. It offers solid accuracy, though it lacks visceral fat tracking, which is a drawback. Price: ~$349. - Withings Body Cardio – My go-to recommendation for patients who refuse to use a scale with handlebars or struggle with proper technique. While not as precise as the Omron or InBody, it provides consistent readings for weight and body composition. Price: ~$165. Bonus Recommendations: The Two Additional Scales I Often Suggest - InBody H30 – This is the newest version of InBody’s consumer line and includes visceral fat tracking, a major win in my book. However, it can be a bit finicky with repeat measurements, sometimes fluctuating fat mass percentage by 1-3% within minutes. Despite this minor inconsistency, it remains one of the best at-home options. Price: varies. - Runstar Smart Scale – This scale isn’t widely known for medical accuracy, but I appreciate its user-friendly design. It provides spoken instructions for new users, tracks skeletal muscle mass (SMM) and visceral fat, and has a reasonable price tag (~$130). While its body fat percentage was about 2% off from my DEXA scan, its repeatability was excellent. However, I ultimately returned it in favor of more precise models. Scales on My Radar One scale I plan to test soon is the Hume Scale, which claims 99% accuracy. However, upon digging deeper, I discovered that their accuracy claims are based on comparisons with the InBody 970 rather than DEXA scans. While I respect their efforts in conducting studies, I remain skeptical about their methodology. That said, I’ll likely try it out to see how it holds up. Final Thoughts When choosing a body composition scale, it’s essential to understand its limitations. Even the best bio-impedance devices have a margin of error. If you rely on these tools for tracking progress, focus on trends over time rather than individual readings. For the best combination of affordability and accuracy, I stand by the Omron HBF-516, InBody H20N, and Withings Body Cardio as my top recommendations. For those wanting additional features, the InBody H30 and Runstar Smart Scale are great alternatives. Whatever you choose, remember that no scale replaces proper nutrition, strength training, and a healthy lifestyle! --- ## Beyond the Myths: Top 5 Obesity Misconceptions Debunked | Sound Medical Weight Loss Kirkland **Link:** [Beyond the Myths: Top 5 Obesity Misconceptions Debunked | Sound Medical Weight Loss Kirkland](https://www.soundmedicalweightloss.com/blog/beyond-the-myths-obesity-facts-sound-medical/) ([md](https://www.soundmedicalweightloss.com/blog/beyond-the-myths-obesity-facts-sound-medical/index.html.md)) **Description:** Discover the truth about obesity with Sound Medical Weight Loss in Kirkland. Learn the top 5 myths, why they’re wrong, and how obesity can be treated. ### Content #### Beyond the Myths: Top 5 Obesity Misconceptions Debunked | Sound Medical Weight Loss Kirkland Obesity is one of the most common yet misunderstood health conditions in America. For too long, oversimplified advice like *“eat less, move more”* has fueled stigma and left people without the medical care they truly need. In 2022, the **Obesity Medicine Association (OMA)** published a Clinical Practice Statement in *Obesity Pillars*: *“Thirty Obesity Myths, Misunderstandings, and/or Oversimplifications.”* This important study explains that obesity is not simply about weight or willpower — it’s a **metabolic, treatable disease** influenced by biology, genetics, environment, sleep, and behavior. At **Sound Medical Weight Loss in Kirkland, Washington**, we use this science to guide compassionate, personalized care for every patient. By separating fact from fiction, we can help people better understand their bodies and take steps toward lasting health. **Myth #1: Obesity is just about willpower** **Reality:** According to the OMA statement, obesity is a **metabolic disease**. Hormones, metabolism, stress, sleep, and genetics all contribute. Blaming willpower alone ignores science and prevents people from seeking effective medical treatment for weight loss. That is where Sound Medical Weight Loss comes in. Our compassionate expert obesity medicine certified providers understand this and will support you with the effective medical treatments that contribute to overall wellbeing. **Myth #2: All calories are equal** **Reality:** Nutrient quality matters as much as calorie quantity. Whole foods like vegetables, lean protein, and healthy fats affect **metabolism, hormones, and satiety** differently than processed foods. Sustainable weight loss comes from balanced nutrition, not calorie counting alone. Our guided Sound Weight & Wellness app, along with our certified functional nutritionist will support you to make these adjustments so that you can gain energy, muscle mass, all while losing fat. **Myth #3: Obesity only affects physical appearance** **Reality: **Obesity increases risk for chronic health conditions such as **type 2 diabetes, heart disease, high blood pressure, sleep apnea, and certain cancers**. Treating obesity medically supports both health and quality of life. This is why it is so important to speak with one of our obesity medicine certified providers so they can support you on your journey to improved health and long-term well-being. **Myth #4: Exercise alone can cure obesity** **Reality:** Exercise is vital for health, but research shows that it rarely results in long-term weight loss on its own. A comprehensive plan — including medical weight management, nutrition, and behavioral support — is needed for true success. At Sound Medical Weight Loss we believe that lasting weight management requires a comprehensive approach. **Myth #5: Obesity cannot be treated** **Reality: **Obesity is treatable. With **evidence-based care**, including personalized nutrition, medical management, and lifestyle support, patients can achieve and maintain healthier weight. Treatment not only improves weight but also lowers the risk of serious diseases. Our team combines evidence-based medicine, personalized nutrition, and ongoing support to help each patient address the biological, environmental, and lifestyle factors that influence weight. **Why This Matters** The OMA statement highlights how dangerous misconceptions about obesity can be. By challenging myths and understanding the true science of obesity, we can reduce stigma and provide patients with compassionate, effective solutions. At Sound Medical Weight Loss, we are committed to helping you reach your goals with medical guidance, accountability, and care designed around your needs. **Join the Conversation: 30 Days of Myths** This blog covers just 5 of the most common myths. But there are many more. That’s why we’re sharing **30 Myths in 30 Days** on our social media pages — a daily look at the truths behind obesity, based on the OMA Clinical Practice Statement. 📲 Follow **Sound Medical Weight Loss** on [Facebook](https://www.facebook.com/soundmedicalweightloss/) and [Instagram](https://www.instagram.com/soundmedicalweightloss/) to see the full series: *30 Myths in 30 Days: Rethinking Obesity Together.* **Together, we can go beyond the myths — and move toward a healthier, more compassionate future.** *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Blueberry Protein Swirl Mini Cheesecakes Recipe **Link:** [Blueberry Protein Swirl Mini Cheesecakes Recipe](https://www.soundmedicalweightloss.com/blog/blueberry-cheesecake-recipe/) ([md](https://www.soundmedicalweightloss.com/blog/blueberry-cheesecake-recipe/index.html.md)) **Description:** Blueberry Protein Swirl Mini Cheesecakes Recipe ### Content Blueberry Protein Swirl Mini Cheesecakes Recipe These Blueberry Protein Swirl Mini Cheesecakes are a delightful and nourishing dessert that combines whole-food ingredients with a high-protein focus. They're perfect as a healthy treat that satisfies the Valentine’s Day dessert all while nourishing your body. Ingredients For the Crust: - 1 cup almond flour - 2 tablespoons coconut oil, melted - 1 tablespoon raw honey (optional, for sweetness) - 1/4 teaspoon cinnamon For the Cheesecake Filling: - 1 cup plain full fat Greek yogurt (or coconut yogurt for dairy-free) - 8 ounces cream cheese (or cashew cream for dairy-free) - 2 scoops vanilla protein powder (SO CLEAN protein powder) - 1 tablespoon honey - 2 large eggs - 1 teaspoon vanilla extract For the Blueberry Swirl: - 1/2 cup fresh or frozen blueberries (1/2 cup more for the topping if desired) - 1 teaspoon lemon juice Instructions 1. Prepare the Blueberry Swirl: - In a small saucepan over medium heat, combine the blueberries, honey, and lemon juice. - Cook for 5–7 minutes, stirring occasionally, until the blueberries release their juices and thicken slightly. - Remove from heat and let the mixture cool. Blend it into a smooth purée if desired. 2. Make the Crust: - Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners. - In a bowl, mix almond flour, melted coconut oil, raw honey, and cinnamon until the texture resembles wet sand. - Divide the crust mixture evenly among the muffin cups, pressing it firmly into the bottom. - Bake for 5 minutes, then set aside to cool. 3. Prepare the Filling: - In a large mixing bowl, beat the Greek yogurt, cream cheese, and protein powder until smooth. - Add honey, eggs, and vanilla extract, and mix until fully combined. - Spoon the cheesecake filling evenly over the crusts in the muffin tin. 4. Add the Blueberry Swirl: - Drop small dollops of the blueberry mixture on top of each cheesecake. - Use a toothpick or skewer to swirl the blueberry mixture gently into the filling for a marbled effect. 5. Bake the Mini Cheesecakes: - Bake the cheesecakes in the preheated oven for 18–22 minutes, or until the centers are set but slightly jiggly. - Remove from the oven and let cool to room temperature before chilling in the fridge for at least 2 hours. 6. Serve and Enjoy:Carefully remove the mini cheesecakes from the liners and serve chilled. Store any leftovers in an airtight container in the fridge for up to 5 days. Before serving you can add a small amount of the blueberry topping. Nutritional Highlights (per mini cheesecake, based on 12 servings, PER serving): - Calories: ~180 - Protein: ~10 g - Carbohydrates: ~8 g - Fat: ~12 g - Fiber: ~2 g - Sugar: ~4 g --- ## BMI Flaws **Link:** [BMI Flaws](https://www.soundmedicalweightloss.com/blog/bmi-flaws/) ([md](https://www.soundmedicalweightloss.com/blog/bmi-flaws/index.html.md)) **Description:** Why BMI measurements alone are flawed ### Content *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Botox vs. Fillers **Link:** [Botox vs. Fillers](https://www.soundmedicalweightloss.com/blog/botox-vs-fillers/) ([md](https://www.soundmedicalweightloss.com/blog/botox-vs-fillers/index.html.md)) **Description:** Read here on the differences and FAQ regarding both Botox and Filler ### Content 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 they won’t know what to ask for, what will best suit their needs, and what will look most natural. This sometimes leads patients to asking for the wrong thing, or not coming into the office at all. If this sounds familiar, today’s blog post is for you! **Neurotoxins vs. Dermal Fillers** There are two types of injections we’ll be talking about in this blog post – Neurotoxins and Dermal Fillers. First thing’s first – it’s important to know that Botox is simply a brand name of one of the two types – the first, Neurotoxin. A Neurotoxin blocks the action of the particular nerves that are being targeted. For example, it can be injected into the tiny facial muscles to relax the muscle strain causing lines over time. Effects can last 3-6 months; there are currently four FDA-approved Neurotoxins available in the US for aesthetic injection. Dermal Fillers, on the other hand, are used to smooth lines by filling them in beneath the skin’s surface. The most common substances used are Hyaluronic Acid (with brands like Restylane, Juvederm and Belotero) and calcium (with brands like Radiesse). Length of results vary widely depending on area of the face, metabolism and thickness of product used. How do you know what’s right for you? There’s a golden rule aestheticians tend to use: ***Lines of expression (e.g. frown lines, worry lines) need Neurotoxins, Lines at rest (like nasolabial folds, jowl lines) need Dermal Filler.*** This infographic shows example areas of the face that are typically treated by Botox vs. Dermal Fillers, though we encourage you to discuss any questions during your consultation with your provider. **Can Both be Used Together?** Absolutely! In fact, a majority of our patients have appointments for some combination of aesthetic treatments, and a combination of Botox and Dermal Filler is one of the most popular. While each person and face is different, we’ll work with you to come up with a treatment plan that’ll have you looking and feeling your absolute best! **Possible Complications ** We often get questions about possible complications. While all FDA-approved neurotoxins and dermal fillers are considered safe and effective, some patients may expect a risk of bruising and tenderness at the injection site. Pregnant women and other people with some rare neurological conditions should not get Botox. Dermal Fillers have the additional possible side effects of lumpiness and, rarely, vascular occlusion if improperly injected into a blood vessel. These can be prevented by choosing experienced and certified practitioners such as those at Sound Medical Weight Loss. We also get this question frequently: what if I don’t love my results? The great news is that, with all treatments, we focus on helping you look like the best version of YOU – not transforming you into someone you won’t recognize. Results are natural and beautiful. Both Botox and Dermal Fillers are temporary, rather than permanent, treatments. In addition, certain fillers (especially those composed of hyaluronic acid) can often be partially or completely dissolved with an enzyme injection if needed. **Making an Appointment with Sound Medical Weight Loss** Ready to look like your best self for Fall? Give us a call or book an appointment online today. We’re running our biggest promotion of the year through September 30th, so don’t delay! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Boundaries **Link:** [Boundaries](https://www.soundmedicalweightloss.com/blog/boundaries/) ([md](https://www.soundmedicalweightloss.com/blog/boundaries/index.html.md)) **Description:** Sometimes we NEED to set boundaries with others. While external support is helpful during a weight loss journey, there are certain times and/or relationships th ### Content 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 significant – and sometimes hard-to-navigate – impacts on our external relationships, too. That’s why boundaries become so important during a weight loss or health-related journey. Use Cases Amy, a patient with whom I work, had been on the Sound Medical Weight Loss holistic plan for about four weeks. She was doing incredibly well on it in all senses; she was creating new habits, defining her goals, understanding her triggers, getting in touch with underlying emotions and sensations, and discovering new foods and movement types that delighted her. One thing Amy hadn’t yet navigated was how to incorporate these new habits and ways of being with her friend group, which she had avoided for the past four weeks. This friend group met weekly, on Saturdays, for an elaborate dinner party complete with a four-course meal, free-flowing wine, and lots of intimate discussion. Amy was feeling isolated, fearful of re-integrating herself back into that scenario, anxious about whether she’d slide back into old ways of being, and filled with shame about the idea of not fully participating in the group’s typical activities. Another patient, Max, was five months into his Sound Medical Weight Loss journey. He had lost a significant amount of weight in a healthy and holistic way, altered many of his old emotional eating habits, and navigated successfully through some difficult scenarios that could have thrown him “off plan” (e.g. a work trip). The one thing Max hadn’t yet navigated? Visiting with his sister, who in the past had made frequent judgmental comments about his weight, and who herself had some disordered eating patterns he was terrified of picking up. The Purpose of Boundaries For both Amy and Max, the anticipatory fear and anxiety is understandable. They’ve both worked so hard to change their own habits and internal dialogues; they don’t want any external forces to “mess it all up.” At the same time, both recognize the inevitability of “reemerging” back into the world. It’d be impossible to ever fully isolate ourselves against any external forces; it also goes against human nature to lock ourselves up permanently. Humans are social creatures. We crave and need others to survive. So where is the line? How do we toe it successfully, during a weight loss or any other journey? By creating boundaries. According to Dr. Henry Cloud and Dr. John Townsend, authors of Boundaries: When to Say Yes, How to Say No to Take Control of Your Life, “Boundaries define us. They define what is me and what is not me. A boundary shows me where I end and someone else begins, leading me to a sense of ownership. Knowing what I am to own and take responsibility for gives me freedom. If I know where my yard begins and ends, I am free to do with it what I like. Taking responsibility for my life opens up many different options. However, if I do not ‘own’ my life, my choices and options become very limited.” In Amy’s case, preparing a set of boundaries before next Saturday’s get-together will give her the freedom to know what’s her responsibility – e.g. what she eats -- and what’s not – e.g. any emotions that may be triggered in others because of what she eats or doesn’t eat. For Max, preparing a set of boundaries before visiting his sister will give him the freedom to define what’s him and what’s not him. He’ll be able to define his new habits as his own, and his sister’s eating habits as her own. He’ll have the choice to discuss his body (or not – more on this below). He’ll be able to know what’s his responsibility – e.g. what he says and does – and what’s not – e.g. how his sister reacts. Creating Boundaries For those of us who can sometimes be people-pleasers, or who tend to over-explain, creating and sticking to boundaries can feel hard – especially at first. There is a secret, though – it’s just about practice. Being able to set boundaries isn’t a natural-born trait or something you’re magically gifted with. It just requires repetition. Here’s a simple formula you can use when faced with a situation or relationship you suspect may need boundaries. 1. Get really clear with what, exactly, you need. Meditate or sit quietly for 5 minutes. Tune into the sensations, emotions and thoughts you have. Focus especially on what makes you uncomfortable/stressed – either in past situations or in hypothetical situations in the future. 2. Write your boundaries down. Don’t worry about perfect word-smithing at this point. Just make sure you capture as much as you can (list form, bullets, mind map or any other format is OK). Include all of the stressors/discomforts from #1. 3. Add in any support that could help. At this point, think about things that could help that you might like to ask for. Write those down, too. 4. Turn #2 and #3 into sentences you can say to the person(s) to whom this exercise is directed. Try to remove emotion here; just include boundary and need, as well as gratitude for their support. 5. Practice, practice, practice. Enlist the support of someone you trust to practice with; practice in front of the mirror; just practice. When the time comes, you’ll be glad you did! 6. Be a broken record. If/when your boundaries are violated or your needs overlooked, repeat them. Here’s how the output of this exercise could look for Max, visiting his sister: “I’ve decided to not talk about my body this trip. I’m so grateful for your support in that. I would, though, love your help in telling the rest of our family when they come visit us both this weekend.” Note: Max need not jump off the plane and scream this statement off the bat; I recommend he only use when needed (e.g. after his sister says something about his body). Tell us – has there been a time when you’ve needed to use boundaries during a weight loss or any other type of journey? Let us know in comments below! Need more one-on-one support? Give us a call or book an appointment online at www.soundmedicalweightloss.com! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Cauliflower Lasagna: A Healthier Twist on a Classic Comfort Food **Link:** [Cauliflower Lasagna: A Healthier Twist on a Classic Comfort Food](https://www.soundmedicalweightloss.com/blog/cauliflower-lasagna/) ([md](https://www.soundmedicalweightloss.com/blog/cauliflower-lasagna/index.html.md)) **Description:** Cauliflower Lasagna: A Healthier Twist on a Classic Comfort Food ### Content Cauliflower Lasagna: A Healthier Twist on a Classic Comfort Food Lasagna is a beloved comfort food, but traditional recipes can be heavy on carbs and calories due to pasta layers. If you’re looking for a lower-carb, nutrient-packed alternative, cauliflower “noodles” offer a delicious and healthier swap without sacrificing flavor. Let’s compare the two versions and share a tasty cauliflower lasagna recipe you’ll love! Nutritional Comparison: Regular Lasagna vs. Cauliflower Lasagna Using cauliflower instead of traditional pasta significantly alters the nutritional profile. Here’s how they stack up per serving (about 1/6 of a 9”x13” pan): Nutrient Traditional Lasagna (with Pasta) Cauliflower Lasagna (with Cauliflower Noodles) Calories ~450-500 kcal ~300-350 kcal Carbohydrates ~45-50g ~15-20g Protein ~25-30g ~25-30g Fat ~20-25g ~15-20g Fiber ~3-5g ~6-8g Sugar ~6-8g ~4-5g Why Choose Cauliflower Lasagna? - Lower in Calories & Carbs: Cauliflower cuts down on carbs, making it ideal for low-carb or keto diets. - Higher in Fiber: Supports digestion and promotes fullness. - Rich in Vitamins & Antioxidants: Packed with vitamin C, K, and folate, cauliflower boosts immune and heart health. - Better for Blood Sugar Control: Reduces spikes compared to traditional pasta. By swapping traditional noodles for cauliflower, you’re creating a **lighter, nutrient-dense version of lasagna** that’s just as satisfying. Whether you’re watching carbs, increasing fiber intake, or simply trying something new, cauliflower lasagna is a fantastic alternative for a healthier lifestyle! Cauliflower Lasagna Recipe Ingredients: - 1 medium cauliflower, sliced into thin sheets - 1 lb lean ground beef (or turkey) OR keep it vegetarian and don’t include meat - 2 cups ricotta cheese - 1 ½ cups shredded mozzarella - ½ cup grated Parmesan cheese - 1 egg - 2 cups sugar-free marinara sauce - 2 cloves garlic, minced - 1 tsp Italian seasoning - ½ tsp salt & pepper - 1 tbsp olive oil Instructions: - Preheat oven to 375°F (190°C). Lightly grease a 9”x13” baking dish. - Prepare the cauliflower noodles: Slice a head of cauliflower into thin sheets or use store-bought cauliflower lasagna sheets. Lightly steam or roast for 5-7 minutes to soften. - Cook the meat sauce: In a pan, heat olive oil over medium heat. Add garlic and ground beef, seasoning with salt, pepper, and Italian seasoning. Cook until browned. Stir in marinara sauce and let simmer for 5 minutes. - Mix ricotta filling: In a bowl, combine ricotta, Parmesan, and egg, mixing well. - Assemble the lasagna: - Spread a thin layer of meat sauce at the bottom of the dish. - Layer cauliflower sheets over the sauce. - Spread a layer of ricotta mixture and sprinkle with mozzarella. - Repeat layers until all ingredients are used, finishing with mozzarella on top. - Bake for 30-35 minutes until cheese is golden and bubbly. - Let it rest for 10 minutes before slicing. Enjoy! This version is high in protein, lower in carbs than traditional lasagna, and provides healthy fats from cheese and olive oil. Enjoy!! --- ## Celebrating our patient, Ruotong! **Link:** [Celebrating our patient, Ruotong!](https://www.soundmedicalweightloss.com/blog/celebrating-our-patient-ruotong/) ([md](https://www.soundmedicalweightloss.com/blog/celebrating-our-patient-ruotong/index.html.md)) **Description:** Today, we're celebrating our patient, Ruotong, who has lost 37 pounds with Sound Medical Weight Loss! Read on for more details on his great success. ### Content 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 his waist, and his BMI went from 31.8 to 26.3. Help us celebrate Ruotong's progress and journey toward his optimal health! Ready to transform inside and out? We're here to support you every step of the way... from helping change your relationship with food, to building a mindfulness toolkit, to best-in-class aesthetic treatments, to understanding and working with your body - for life. Give us a call (425-636-2346) or [book a FREE consultation](https://www.soundmedicalweightloss.com/) today! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Chocolate Orange Bark **Link:** [Chocolate Orange Bark](https://www.soundmedicalweightloss.com/blog/chocolate-orange-bark/) ([md](https://www.soundmedicalweightloss.com/blog/chocolate-orange-bark/index.html.md)) **Description:** Super easy and absolutely delicious! Plus! So many variations with this recipe! ### Content 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 an orange of about 2 tablespoons sprinkled throughout - Now you can slightly stir in the toppings or leave them on top - Place in refrigerator for 30 - 60 minsOnce cool, break apart the chocolate and store in a container in the fridge for about 2 weeks Makes 4-6 servings *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Chocolate protein waffles **Link:** [Chocolate protein waffles](https://www.soundmedicalweightloss.com/blog/chocolate-protein-waffles/) ([md](https://www.soundmedicalweightloss.com/blog/chocolate-protein-waffles/index.html.md)) **Description:** Low carb and high protein ### Content 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 combined like batter. Preheat the waffle maker and then add some butter to the waffle iron so they don't stick and then spoon the batter into the waffle iron. Cook until golden brown. Add the toppings of your choice! Great with a drizzle of melted chocolate made with stevia leaf. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Comfy Cabbage Soup **Link:** [Comfy Cabbage Soup](https://www.soundmedicalweightloss.com/blog/comfy-cabbage-soup/) ([md](https://www.soundmedicalweightloss.com/blog/comfy-cabbage-soup/index.html.md)) **Description:** Warm up with this delicious easy to make soup the whole family will enjoy! ### Content *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 cabbage2-3 medium Potatoes - 1/2 onion - 3 garlic cloves - Salt, pepper, garlic and onion powder, basil - 2 boxes of chicken or vegetable broth - 1 can of crushed tomatoes - 1 bouillon cube - 3 tablespoons of Avocado oil or Olive oil In a large pot heat the oil. SautEOnion and garlic until done. Then add ground turkey. Season as desired with salt, pepper, garlic powder, onion powder and basil. Cook until ready. Then add in and saute slightly 1 head of red or green cabbage roughly chopped. Add one box chicken or vegetable stock. Add 1 can of crushed tomatoes. Add washed and cut potatoes (about 1/2 in size). Add other box of chicken or vegetable stock. Including, 1 better than bouillon chicken or vegetable, seasoning as desired. Cover with lid. Cook until potatoes are soft about 45 minutes. Serve, careful it will be hot. Enjoy! #### *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## COVID-19 and Obesity **Link:** [COVID-19 and Obesity](https://www.soundmedicalweightloss.com/blog/covid-19-and-obesity/) ([md](https://www.soundmedicalweightloss.com/blog/covid-19-and-obesity/index.html.md)) **Description:** 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 lu ### Content 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 history of heart failure, in that order.” **Why is obesity such a risk factor?** There are several theories, and here are the big ones: **Inflammation**: Obesity is well-recognized to be a pro-inflammatory condition. Fat tissue acts like an organ. Excess fat cells produce inflammatory chemicals, like CRP, especially belly (visceral) fat. Studies show that the patients who present with COVID-19 and the highest levels of CRP, are more likely to end up on a ventilator or die. The higher your initial inflammatory load, the sooner your immune system is overwhelmed trying to respond to the COVID-19 virus. Other factors that contribute to inflammation include: poor gut health, poor diet, high blood sugar, smoking, stress, lack of exercise, food sensitivities, and poor sleep. If you are a patient of mine, you know I emphasize the importance of an anti-inflammatory diet and lifestyle, and I often check the CRP. **Compromised Immune System: **Chronic inflammation from fat cells, high blood sugar, etc, impairs your immune system’s ability from fighting infection and disease. For example, if you already have a slow burning fire (chronic inflammation), a virus is like throwing more gasoline onto the fire. And soon you have a roaring fire that consumes you, like COVID-19. **Comorbidities**: Obesity is associated other diseases (comorbidities) that put you at higher risk if you get COVID-19. For example, if you have heart disease, your heart may not be able to survive the stress of pneumonia or a ventilator. In diabetes your metabolic function is affected, which interferes with fighting infection and delays healing. **Improve your chances of survival. **Now more than ever, excess weight is a detriment to your health. Losing weight is one of the most significant actions you can take to protect yourself. Projections predict COVID-19 will be a risk for several months or even a couple years, until we have effective treatments, vaccinations, and herd immunity. “Herd immunity” means that more than 60% of the population either contracts (and recovers from) the virus or gets a vaccine. COVID-19 will likely surge again in the fall flu season, as we are unlikely to have an effective vaccine at that time Now is the time to begin your weight loss journey and make your health a priority to increase your chances of survival, not just for yourself but also for your family. As an essential medical service, we are here to support you in person or by telemedicine. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Cucumber Salad **Link:** [Cucumber Salad](https://www.soundmedicalweightloss.com/blog/cucumber-salad/) ([md](https://www.soundmedicalweightloss.com/blog/cucumber-salad/index.html.md)) **Description:** This is a classic favorite! Bring to any summer gathering or party and have it be an instant success! ### Content **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 basil leaves, chopped 1/2 cup of fresh cilantro, chopped 1/2 cup of cashews, chopped small **To make:** Prepare the dressing by adding all the dressing ingredients to a small bowl Combine salad ingredients in large bowl, big enough to toss after the dressing is added. Keep covered in the fridge for 24 hours - serves 4-6 servings. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## "Dad Bod" to "Rad Bod" **Link:** ["Dad Bod" to "Rad Bod"](https://www.soundmedicalweightloss.com/blog/dad-bod-to-rad-bod/) ([md](https://www.soundmedicalweightloss.com/blog/dad-bod-to-rad-bod/index.html.md)) **Description:** We are so proud of our patient, Wes, who completed our 6-month Quantum program in 2023 and lost 55 pounds during the process. He has kept the weight off for ove ### Content Congratulations on your success Wes!! Along with our recommended dietary changes, Wes has incorporated a regimented cross fit training program 5 days per week. He continues to see us regularly, never letting his weight go up more than 5 -10 pounds. Below are his responses to our interview questions: What did you find the most helpful during your journey with us? The monthly visits provided me with the accountability and motivation to attain my goals. The staff is a big part of it – I was not alone. I’m getting support and encouragement from the staff during the program and throughout my weight maintenance.What advice would you give another patient for successful weight loss? Don’t wait – the sooner you start the program, the sooner you’ll achieve your goal. What makes Sound Medical Weight Loss stand out from other weight loss programs? The staff! Everyone made me feel so welcome. I felt like a part of the family. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Debunking Skin Care Myths **Link:** [Debunking Skin Care Myths](https://www.soundmedicalweightloss.com/blog/debunking-skin-care-myths/) ([md](https://www.soundmedicalweightloss.com/blog/debunking-skin-care-myths/index.html.md)) **Description:** Can you distinguish fact from fiction when it comes to your skin? Today’s blog post examines commonly-held skincare myths and gives you the scoop on how bes ### Content **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, but they all have one thing in common – all moisturizers have water and ingredients that prevent that water from evaporating. According to [Harvard Health](https://www.health.harvard.edu/staying-healthy/moisturizers-do-they-work), “our skin is organized in layers. The outermost one is called the stratum corneum, which consists of cells called corneocytes and various lipids — fats — between them… The corneocytes are dead cells without nuclei, but they aren't just deadwood. They contain various substances that hold water. ***For our skin to feel smooth and supple, the stratum corneum has to be at least 10% water; ideally, it's 20% to 30%.*** The stratum corneum can absorb as much as five to six times its own weight and increase its volume threefold when soaked in water. But it's not simply the water content that matters. It's the effect that water has on the enzymes that control orderly shedding of corneocytes, a process dermatologists call desquamation. Without water, the corneocytes accumulate, so skin becomes flaky instead of peeling off nicely, and the stratum corneum gets disorganized and full of cracks instead of being tightly packed.” There’s a common misconception that moisturizers are replacing lost oil (from under- or over-production). However, “dry skin is about lack of water, not oil.” So if your skin is naturally oily, don’t skip your moisturizer! Instead, choose a lighter product, like a hydrating serum with hyaluronic acid or a lotion (instead of a heavy cream). At Sound Medical Weight Loss, we LOVE Epionce’s [Renewal Lite Facial Lotion](https://www.epionce.com/product/renewal-lite-facial-lotion/), which we sell in office and use for oily, acne-prone skin, especially in summer. **Myth: exfoliation should be part of your daily skincare routine.** **Reality:** Exfoliation (whether physical or chemical) is beneficial as it helps skin regenerate; however, DON’T overdo it. You should exfoliate no more than 2-3 times per week according to dermatologists, giving skin time to recuperate. Over-exfoliation can lead to dryness (as it strips the skin of essential moisture), clogged pores and even infection. We love using lactic acid as a chemical exfoliant – it’s somewhat gentler than traditional BHA chemical exfoliants like salicylic acid but just as effective. **Myth: hot steam opens up the pores, so it’s important to wash your face with hot water.** **Reality**: Your pores are technically ***always*** open! And while steam is beneficial in other ways (e.g. it increases the air’s water content, helping prevent skin dryness), you shouldn’t be washing your face (or body) with piping hot water to generate that steam. Too-hot water can strip your skin of needed moisture and can damage skin cells. According to [DermStore](https://www.dermstore.com/blog/skin-care-myths-debunked/), if your skin is red after washing, the water you used was too hot! **Myth: using makeup wipes is the same as using a more traditional cleanser.** **Reality**: we love using makeup wipes for convenience’s sake (e.g. when camping), but they should not take the place of a traditional cleanser for daily use. The reason? According to [Healthline](https://www.healthline.com/health/beauty-skin-care/myths-about-products#3), “If you’re prone to hyperpigmentation, makeup wipes can actually cause friction and slowly tear at the skin if you use daily. Plus, a lot of makeup wipes have alcohol, which can cause stinging for sensitive skin.” Instead, pick up a gentle cleanser (we love Epionce’s [Lytic Gel Cleanser](https://www.epionce.com/product/lytic-gel-cleanser/)) and massage gently into skin with lukewarm water before going to bed. **Myth: there’s no non-surgical way to get rid of fine lines and wrinkles once they develop on your face.** Reality: skincare technology has advanced significantly, and Sound Medical Weight Loss has the patient before and after photos to prove it! [TempSure Envi](https://www.soundmedicalweightloss.com/services/tempsure-envi-skin-tightening) is a non-surgical, completely non-invasive procedure that uses radiofrequency to heat deep layers of skin to help the body regenerate its own collagen, reducing the appearance of fine lines and deep wrinkles on the face and body. [Injectables and fillers](https://www.soundmedicalweightloss.com/services/botox-fillers) are also another option; with little to no downtime, patients will see a substantial improvement in fine lines and wrinkles on the face that can last up to six months. Prevention is still key, though – be sure to use sunscreen daily (we love [EltaMD’s tinted sunscreen](https://eltamd.com/product/eltamd-uv-elementsbroad-spectrum-spf-44/?radius=25) 50 SPF and Epionce’s tinted sunscreen 50 SPF, both available in office), wear sunglasses to protect the fragile skin around the eyes, stay hydrated and don’t smoke. What is the biggest skincare myth that you’ve learned about? Share with us in comments below! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Debunking Weight Loss Myths **Link:** [Debunking Weight Loss Myths](https://www.soundmedicalweightloss.com/blog/debunking-weight-loss-myths/) ([md](https://www.soundmedicalweightloss.com/blog/debunking-weight-loss-myths/index.html.md)) **Description:** Helpful and interesting debunking facts centered around weight loss ### Content 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, and weight loss in general. At best, these myths can be distracting during a patient’s journey toward holistic health; at worst, they can be derailing and/or harmful. Today’s post seeks to debunk some of our most commonly heard myths about weight loss. **Myth: you should eat every two hours to keep your metabolism going.** **Reality: it all depends on your body.** Nutritionists, dietitians, doctors and wellness experts have flip-flopped all over the place over the years about eating frequency, but lately, there’s been a “snack constantly” craze. The underlying belief is that if you feed your body consistently – every 2-3 hours max, you’ll never go into “starvation mode,” avoiding hypoglycemia, thus keeping your metabolism churning efficiently and effectively. The reality? This may work for some people, but for most, the opposite seems to be more effective during weight loss. Giving the body more time to recover in between meals – i.e. fasting between meals – can be better suited to some patients. [Studies show that for some](https://www.healthline.com/nutrition/intermittent-fasting-guide#effects), hormone regulation, insulin sensitivity improvement, cellular repair and other important processes happen during a fasting period in between meals. At the same time, skipping meals may lead to overeating at the next meal. So, finding a balance is important here. How to know what’s best for you? Check in with your doctor or ***make an appointment with Sound Medical Weight Loss***. Our healthcare providers work to customize a plan that’s specifically suited to your lifestyle, metabolic profile, food sensitivities, hormones and medical needs. You’ll emerge with a sustainable lifestyle that gets you closer each day to your optimal health! **Myth: if I fail at losing weight, it means I lack willpower.** **Reality: there are many factors that could be at play; willpower is the least likely of them. ** The more patients we see at Sound Medical Weight Loss, the more we agree with the multitude of studies that are plainly finding this: ***losing weight has very little to do with willpower***. What is at play, then? There is, first, the “nature” side. This includes genetics, food sensitivities, and other factors you’re born with. There’s also “nurture” – the beliefs you have about yourself based on what your parents told you, your behaviors as mimicry of the environment in which you grew up, etc. Finally, there’s the thought-based factor – the [vicious cycle of self-shame and self-blame](https://www.soundmedicalweightloss.com/blog/vicious-cycle-and-how-it-may-be-hindering-your-success). Here’s how the vicious cycle works: - First, you’re preoccupied with thoughts of food, your weight, and the relationship between the two. This causes stress (emotional and physical). - Then you overeat because you’re stressed, or you under-eat to overcompensate, which eventually leads to overeating. You lose control over your food intake. - Then you feel guilt and shame. - Then you, again, obsess with thoughts about food and your weight. - Rinse and repeat. This shame can be intensified by societal prejudices, lack of support from friends/family, lack of support from the traditional healthcare system, and having grown up with a hypercritical parent. This long list of interconnected and powerful factors impacting your weight is not at all about will power. Once you recognize that, you can quickly pivot to a more efficient use of your time – mitigating the actual roadblocks in your way (i.e. addressing your thought and emotional eating patterns) -- rather than shaming yourself for lack of willpower. Also, spend your time on organization – e.g. meal prepping, habit tracking, etc. – which will be another productive use of your time! **Myth: drinking diet beverages won't have any impact on my diet (or health).** **Reality: not only may artifically sweetened drinks hinder your weight loss - but they also may cause weight gain AND a higher risk of death!** The evidence is clear -- consuming soft drinks (sugared AND artificially sweetened) is linked to a higher mortality rate. A 451,743-participant [study](https://www.pennlive.com/nation-world/2019/09/new-study-links-all-soda-even-diet-to-an-increased-risk-of-death.html) observed respondents over a mean of 16.4 years and across 10 countries. It showed higher risks of "all-cause" mortality in respondents drinking more than just HALF a glass of artificially-sweetened soda daily! The study also showed that participants who drank artificially sweetened sodas were more likely to have higher BMIs. We encourage patients to stay away from sugary sodas, of course, but diet soda is proving to have negative health impacts, too. Resolve to replace your habit with water today. Add bubbles, infuse with fruit, make it fun. Your body will thank you! **Myth: taking weight loss medication is taking the easy way out.** **Reality: prescription weight loss medication can be the safest and most effective way for some patient to lose weight.** No weight loss journey is easy, regardless of methodology. Whether choosing bariatric surgery, a holistic weight loss program like Sound Medical Weight Loss (which can include weight loss medication), or a program on your own, there’s a great deal of inner and outer work required to lose weight. Medical staff at Sound Medical Weight Loss will consult with you to determine your unique needs. We’ll review your medical history, lifestyle, and other details to get to know you and determine if weight loss medication is right for you. Prescription weight loss medications may be considered if your BMI is 30 or more, or if your BMI is 27 – 29 and you have one or more weight related conditions such as high blood pressure, high cholesterol, etc. If you meet these requirements, weight loss medications may be used to help reduce severe hunger, cravings, binging, and portion control making it easier to stay on plan and successfully lose weight. There are also a number of off-label prescription medications (not specifically used for weight loss) that can aid in weight reduction along with diet and lifestyle modifications. You may also consider natural, non-prescription appetite suppressants which can reduce hunger and make it easier to follow your healthy eating plan. Our team includes not only our medical weight loss providers, but also mindfulness coaches and aesthetics specialists. Weight loss is a long-term commitment, and we support our patients during and after they reach their goals. ***Which other weight loss “facts” would you like proven true or debunked? Share with us in comments below for our next installment!*** *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Debunking Weight Loss Myths Part 2 **Link:** [Debunking Weight Loss Myths Part 2](https://www.soundmedicalweightloss.com/blog/debunking-weight-loss-myths-part-2/) ([md](https://www.soundmedicalweightloss.com/blog/debunking-weight-loss-myths-part-2/index.html.md)) **Description:** Debunking Weight Loss Myths Part 2: Sound Medical Weight Loss: Weight Loss Physicians Part 2 ### Content 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 be distracting during a patient’s journey toward holistic health; at worst, they can be derailing and/or harmful. Today’s post seeks to debunk some of our most commonly heard myths about weight loss. ***To review the myths busted in Part I, head to ***[***our blog***](https://www.soundmedicalweightloss.com/blog)***; to see even more myths busted, read on! *** ** Myth: if I'm an emotional eater, I'll be overweight forever.** **Reality: we are experts in helping you deal with emotional eating patterns.** This is one of the most common reasons our patients come to Sound Medical Weight Loss – because they want to stop relying on food for emotional support. Although it can feel daunting, thinking about not using food as your emotional crutch, please know that ***it is possible*** and has been done by hundreds of patients before you with our help. Our program is mindfulness-based. We focus squarely on the underlying patterns that got you here – not simply on the way you look externally. **Myth: all yogurts are healthy breakfast options.** **Reality: not quite.** We love probiotics in yogurt – they’re great for regulating gut bacteria (look for “live active cultures” on the packaging) – but unfortunately, most modern yogurt options in the United States are laden with sugar (disguised as a carb on the label). Most flavored yogurt (e.g. strawberry, vanilla) and yogurts with “add-ins” (like cereal, cookie crumbles, etc.) tend to have more sugar than some candy bars. Even unflavored versions can have added sugar. We’d advise swapping these options out for plain Greek yogurt (like 1% fat Fage) or – better yet – part-skim cottage cheese. Look for 7g of sugar or less and 8g carbs or less. Add berries and a sprinkle of cinnamon for a tasty treat! **Myth: during a weight loss phase, I need to plan to never slip up.** **Reality: the most sustainable weight loss journey is one where you plan to be imperfect. ** This one probably sounds obvious on its face, but let’s take a deeper look at it. We see lots of patients who come in with clear eyes and full hearts, ready to tackle their weight loss journeys with gusto. They are so committed, they dot every i and cross every t, ensuring they don’t slip up – not even slightly! The problem? Something ALWAYS gets in the way – eventually. There’s no way to be perfect forever. And for some patients who have been white-knuckling the program, not allowing themselves to veer off it even once, “slipping” can feel mentally catastrophic. For some, it can even cause them to quit completely. Instead of shutting the world out for a few months until you get to your ideal weight, we’d rather patients build resilience – and grit – as part of the weight loss journey. Spend time researching on-plan options at a restaurant (outdoor dining for now!) so you can do a date night out. [Create a mantra](https://www.soundmedicalweightloss.com/blog/find-your-personal-mantra) for when you do slip up and have to get right back on the program the next day. Get a mini soft-side cooler so you can pack a last-minute on-plan picnic. Be ready for the unexpected! **Myth: I'm losing weight much more slowly now because my metabolism slowed with age.** **Reality: while the metabolism does slow down with age, it's not much - and it's because of reduced muscle mass.** Studies have found that metabolism slows down due to age, but the findings show that the rate is only about [1-2% per decade](https://pubmed.ncbi.nlm.nih.gov/16277818/). In addition, the slowdown is a result of [less activity](https://pubmed.ncbi.nlm.nih.gov/18614729/), which leads to lower muscle mass, rather than due to some other metabolic factor. While it might feel good to blame our weight gain on age or lack of hormones, it’s likely not the only culprit! The good news? This one is fixable – start moving more, for longer, and more often. You’ll reverse that 1-2% trend in no time. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## What is the difference between Semaglutide and Tirzepatide? **Link:** [What is the difference between Semaglutide and Tirzepatide?](https://www.soundmedicalweightloss.com/blog/difference-semaglutide-tirzepatide/) ([md](https://www.soundmedicalweightloss.com/blog/difference-semaglutide-tirzepatide/index.html.md)) **Description:** What is the difference between Semaglutide and Tirzepatide? ### Content **What is the difference between Semaglutide and Tirzepatide? ** This is a common question from our patients at our medical weight loss clinic. First let me clear up the common confusion and misunderstanding around the names of these powerful new medications: semaglutide, developed by NovoNordisk, is known as Ozempic (used to treat type 2 diabetes) and Wegovy (used for weight loss). Tirzepatide, developed by Eli Lilly, is known as Mounjaro (for type 2 diabetes) and Zepbound (for weight loss). Both medications are commonly referred to as “weight loss injections” on social media. At Sound Medical Weight Loss we use both a lot! After a thorough medical intake, insurance coverage, potential out-of-pocket cost, side effects, and your personal weight loss goals, you can rest assured, that our expertly trained providers will help you choose the best weight loss medication for you. New research has compared these two popular weight-loss medications, and the results are exciting! Tirzepatide, which works on two hunger-related pathways, has shown to help people lose more weight than semaglutide, which targets just one hunger related pathway. In a large study of over 18,000 people, more patients using tirzepatide hit significant weight-loss goals such as 5%, 10%, or even 15% of their total body weight within a year. On average, tirzepatide users lost about 7% more weight than those on semaglutide by the end of 12 months. When prescribed by our highly experienced providers, both medications have excellent results. And both medications have similar side effects, like nausea, which can be managed with our knowledgeable medical team. These medications are game changers for people looking for effective ways to manage their weight. But stay tuned! These medications are being studied in the treatment of many other serious health conditions, such as heart failure and endocrine disorders. As new data emerges on these powerful medications, we will keep you up to date on the latest research. Read the published article here: https://www.medrxiv.org/content/10.1101/2023.11.21.23298775v1 https://view.mc.lilly.com/?qs=125b21c9729ab030a3f98d69dba984638689b9f2bc1a61d4b7a13f1b5e61749ff21c35280221cd2f0c31ecf3f047b3bb7cc9477fafdc4be0a0699174433d44665a102138b108ab4c0cad0dc21cdc7292 --- ## Dr. James on Kiro Talk Radio **Link:** [Dr. James on Kiro Talk Radio](https://www.soundmedicalweightloss.com/blog/dr-james-on-kiro-talk-radio/) ([md](https://www.soundmedicalweightloss.com/blog/dr-james-on-kiro-talk-radio/index.html.md)) **Description:** (Recorded 10/27/18) ### Content *Listen to Dr. James on Kiro Talk Radio (Recorded 10/27/18)* [Listen](https://www.longevitymedicalclinic.com/media/wysiwyg/wordpress/uploads/2011/12/Radio/October2018/podcast-2018-10-27-KTTH-Part1.mp3) --- ## Eating during COVID-19 **Link:** [Eating during COVID-19](https://www.soundmedicalweightloss.com/blog/eating-during-covid-19/) ([md](https://www.soundmedicalweightloss.com/blog/eating-during-covid-19/index.html.md)) **Description:** Are you struggling to stay on track with your diet during COVID-19? If so, please click here to read about tips and tricks for how to mindfully make good food c ### Content #### Eating during COVID-19 An [article](https://www.health.harvard.edu/blog/eating-during-covid-19-improve-your-mood-and-lower-stress-2020040719409) 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 to a “new normal” of working from home. - Many children and entire families are together constantly, with no alone time in sight. - Constant reports of illness and tragedy come through our TV screens, phones, newspapers and by word-of-mouth, adding to our anxiety. - Uncertainty abounds – uncertainty of when we’ll go back to normal, what “going back to normal” will actually mean, whether we’ll be able to find staple pantry items at the grocery store, whether someone we love will fall ill. These factors add up to increased stress and anxiety for many. Humans can tend to turn to food as comfort and as a numbing mechanism, reaching for their “favorite salty, crunchy snack because of boredom or feeling on edge.” This has led to many of the memes across the internet that border on painfully biting, reminding us how out of control our eating has truly gotten. Going back to Dr. Naidoo’s article, she says, “How, then, can we mindfully make good food choices? - Make a schedule or a daily meal plan. A schedule is more predictable for you and for everyone in your household. - Consider apps to stay connected around a meal. Skype, Zoom, or FaceTime with family and friends. Share recipes or even cook virtually together. - Plan for groceries. Try to buy fewer processed, high-salt or high-sugar snacks. - Load up on fruits, vegetables, whole grains, healthy fats, and lean proteins. - Save money. Skip the high-sugar soda and juices; instead flavor water with edible citrus or berries. - Plan and enjoy an occasional comfort food for a weekly treat — pick a day and enjoy whatever you want, just not all your favorites on the same day! - Manage your environment. If candy is simply not in the cupboard, then you can’t eat it.” She also has recommendations for reducing “anxiety and boost[ing] immunity by choosing the following: - Citrus fruit and red bell peppers (both rich in vitamin C, which in some studies has been shown to support your immune system) - Spices: ginger, garlic, turmeric, and capsaicin (from chili peppers) can be easily added to soups, stews, stir-frys, or salad dressings. - Foods rich in zinc such as oysters, clams, mussels, cashews, liver, beef, and egg yolks. You may recognize zinc as an ingredient is the cold remedy Zicam, as zinc has some virus-fighting effects. - Magnesium-rich foods may help you to feel calmer, and help support immunity. Stress can deplete our magnesium levels too. Examples are legumes, nuts, seeds, leafy greens, and whole grains. - Fatty fish like wild Alaskan salmon contains omega-3 fatty acids. A study on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. - Eat probiotic-rich foods such as pickles, sauerkraut, miso, and kefir. - Add some antioxidants to your anti-anxiety diet, which can support your immune system.” To read [the article](https://www.health.harvard.edu/blog/eating-during-covid-19-improve-your-mood-and-lower-stress-2020040719409) in its entirety, [click here](https://www.health.harvard.edu/blog/eating-during-covid-19-improve-your-mood-and-lower-stress-2020040719409). For more one-on-one support, give us a call or [book an appointment](https://www.soundmedicalweightloss.com/) today. Sound Medical Weight Loss provides holistic, mindfulness-based support for your weight loss journey. We offer telemedicine appointments and Zoom-based one-on-one mindfulness coaching sessions. Get started today! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Electric Apple and Broccoli Salad **Link:** [Electric Apple and Broccoli Salad](https://www.soundmedicalweightloss.com/blog/electric-apple-and-broccoli-salad/) ([md](https://www.soundmedicalweightloss.com/blog/electric-apple-and-broccoli-salad/index.html.md)) **Description:** Quick to make! This Salad is not a meal, it's a VIBE! ### Content 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 zest and juice of 1 lemon 1 clove of garlic, minced fine 1/4 tsp of yellow curry Salt and pepper to taste To make: Prepare the salad: Combine salad ingredients in a mixing bowl. Prepare the dressing: In a separate small bowl, whisk together dressing ingredients. Pour the dressing over the salad and toss to combine. Store in an airtight container in the refrigerator until ready to serve. Makes 4-6 servings. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Emotional Eating **Link:** [Emotional Eating](https://www.soundmedicalweightloss.com/blog/emotional-eating/) ([md](https://www.soundmedicalweightloss.com/blog/emotional-eating/index.html.md)) **Description:** Stumped about emotional eating? Click here for how to identify if emotional eating is something that you have struggled with. ### Content 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, working out, and simply eating less fail to address ***the root causes of emotional eating.*** As human beings, we are generally terrible at [self-assesing](https://pdfs.semanticscholar.org/32ed/4a655d3fe81331438ea32e83a37d9c05f6f1.pdf) whether we’re emotional eaters. Many, if not most, of us are blissfully unaware of our emotional eating patterns. Those of us who *are* aware of some emotional eating pattern may still not understand the full extent of it. There’s a good reason for this: there’s an **inherent triple-bias** that prevents us from being able to determine how our eating is affected by our emotions. Here are the three biases that come into play: - **We tend to misrepresent our emotional state when asked to recall it retroactively**. “Emotional ratings are also highly sensitive for recall bias (Barrett, 1997) and include risk for under- or overestimation of emotions.” - **We have a tendency of under reporting our caloric intake**, whether consciously or subconsciously: humans, by nature, tend to “downplay their caloric intake.” - **We are also unable to draw precise correlations between our emotional states and our caloric intake**: “people are often unaware of the impact of hot states on their .” (“Hot states” in this context refers to heightened emotional states). How, then, can we address emotional eating if we’re wired to not fully understand its extent or root cause? ***With mindfulness.*** Mindfulness can mean many things, but for me, it is simply “the act of giving your undivided attention to the present moment.” This sounds easy but can be exceedingly hard, because as humans, our brains are big and complex, so we’re constantly reviewing the past in our heads: “How did that conversation go yesterday? Was I awkward?”; and worrying about the future; “Will I have enough time to get from my first meeting to my second? Is my presentation solid enough? Will they think I’m stupid?”. As we’re deep in thought, we’re neglecting one big thing – **the present**. That means we’re often doing things on autopilot throughout our day. Think about the last time you were on autopilot. Maybe you found yourself pulling into your driveaway at the end of your commute, not remembering the drive because you were so lost in thought. Maybe you found yourself feeling excessively full, not at all remembering what you ate or how much. Maybe you found yourself finishing up your shower, not remembering a moment of what it felt like. Autopilot robs us of the joy of the little moments in life; it also prevents us from critically examining what’s going on while our brains are elsewhere. Bringing this back to weight loss journeys – **mindfulness is a powerful tool to help improve our understanding of our own emotional eating patterns**. Here are some tips: - **Next time you find yourself in a heightened emotional state, take time to notice how you react.** What urges pop up? What cravings hit? What are your hands doing? Where do your feet take you? Where in your body does the tension go? - **Next time you find yourself feeling uncomfortably full, having eaten in autopilot, notice your emotional state.** Are you excited? Worrying about the future? Ruminating about the past? Engrossed in another activity? Feeling lonely? Anxious about work? Mindfulness helps us be present and focused on the here and now. It requires practice, though – much like going to the gym strengthens your muscles - mindfulness-based tools strengthen your ability to stay focused on the present. It doesn’t come naturally to most of us, and it takes lots of consistent practice to build. Meditation is one of the most powerful mindfulness-based tools, but there are others including breathwork, yoga, etc. Being mindful can be part of your every moment, every day. One of my favorite authors, Eckhart Tolle, wrote this quote: "For example, [when] you wash your hands, feel the water. Smell the soap. Becoming acutely conscious of sense perception means looking, hearing, touching. It brings you into the present moment." It’s about treating each moment as precious, rather than as a means to an end. Not only will this help you notice your emotional eating patterns, but also it will help you enjoy the little moments in life to the fullest. At Sound Medical Weight Loss & Aesthetics, we help you on your weight loss journey by including mindfulness techniques to discover the root cause of your emotional eating patterns. This holistic approach has helped hundreds of people achieve real, long-lasting success. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Exercise Tip: 3 Easy Indoor Exercises **Link:** [Exercise Tip: 3 Easy Indoor Exercises](https://www.soundmedicalweightloss.com/blog/exercise-tip-3-easy-indoor-exercises/) ([md](https://www.soundmedicalweightloss.com/blog/exercise-tip-3-easy-indoor-exercises/index.html.md)) **Description:** Exercise Tip: 3 Easy Indoor Exercises: Sound Medical Weight Loss: Weight Loss Physicians ### Content 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 leg to the front, side, and rear, 15 times in each direction, for each leg. Alternate legs between sets. These are fabulous for burning calories because your legs comprise a large chunk of your body’s mass and it requires energy to lift them. You’re also strengthening and stretching muscles. When you can do this one of the indoor exercises without holding on to anything for support, you are improving your balance as well. 2. Wall push-ups Stand with your arms straight out in front of you shoulder width apart and your palms touching a wall with your fingers up. Bend your elbows and lean toward the wall, keeping your back and legs straight. Slowly push yourself back to standing. Do three sets of ten repetitions. This exercise helps build upper body and core strength. Wall push-ups are gentler on your shoulders and wrists than standard push-ups. Once you can do this easily, move to floor push-ups on your knees for several weeks, and then graduate to standard floor push-ups. 3. Door Squats Find a strong door that opens inward, where you can grab both sides of the handle and have enough room behind you to squat. Grab both handles and take one step back from the door. Lean gently back, bending your legs at the knee, as if you are about to sit in a chair. Hold the final position for a count of three, then stand up again, gently pulling up on the door handles for support. Door squats provide a little extra postural support while helping you perform a well-formed squat, which strengthens your derriere, quadriceps, hamstrings, and core. Remember to ease into your workout. Start slowly, use good form, and focus on your muscles as you move. Finish with gentle stretching. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Exercise Tip: Cardiovascular Exercise Strategies **Link:** [Exercise Tip: Cardiovascular Exercise Strategies](https://www.soundmedicalweightloss.com/blog/exercise-tip-cardiovascular-exercise-strategies/) ([md](https://www.soundmedicalweightloss.com/blog/exercise-tip-cardiovascular-exercise-strategies/index.html.md)) **Description:** The four main types of exercise are Cardiovascular, Strength, Balance and Flexibility. Here are some important tips for enhancing your cardiovascular health thr ### Content 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 better off starting gently, doing a little at a time, and building up your capacity over time. Your heart muscle is strong, and can quickly gain capacity when you ease into a sustainable routine. The need to find a suitable routine is part of having a healthy lifestyle. Achieving will really be such a challenging task but it will surely be worth it in the end. The American College of Sports Medicine offers these helpful strategies for starting a cardiovascular exercise program: 1. Engage in activity that puts minimal stress on the joints, such as walking, swimming or water exercises, and cycling. 2. Ease into your workout. Start slowly for the first five minutes to give your body time to adjust to the activity. 3. Work at a comfortable pace that allows you to talk without too much difficulty. 4. Focus on increasing duration first, then increasing intensity. 5. Slow down for the last five minutes to allow your body to ease back into its resting state. 6. Finish with stretching exercises. As you build your heart’s capacity gradually over time, you may find that you enjoy your exercise sessions more and more, as they get easier and easier. As your body composition noticeably changes, releasing excess body fat and releasing positive endorphins, cardiovascular exercise may very well become your favorite activity! *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Exercise Tip: Hit the Floor! **Link:** [Exercise Tip: Hit the Floor!](https://www.soundmedicalweightloss.com/blog/exercise-tip-hit-the-floor/) ([md](https://www.soundmedicalweightloss.com/blog/exercise-tip-hit-the-floor/index.html.md)) **Description:** Getting started on an exercise routine doesn't have to require a gym membership or expensive equipment. Here are 3 basic movements you can start today with noth ### Content 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 challenges and then you are good to go. Let us hit the floor! Add these three simple exercises to your home (or office) movement routine. No special equipment is required. With this exercise, you’ll be strengthening your hips, thighs, gluteals, and abdominals, while stretching, and burning calories all at the same time. It will surely be a good to go exercise without even the need to have the equipment. Hit the Floor Exercise **1. Side leg raises**: Lay on your side on the floor and lift each leg twenty times. **2. Kneeling leg raises**: Kneel on all fours. Lift one leg at a time to the side, then to the back, 20 times in each direction. **3. Curl ups: Lie on your back**. Imagine lifting your chin and chest to the ceiling, keeping your lower back on the floor. **Rule of Thumb**: Do a minimum of TEN MINUTES of movement three times a day. If you do, it will be more effective and you will definitely feel the changes after a few months if maintained. You do not need to push yourself if you happen to not complete all in ten minutes. You just need to push yourself to do better each day, little by little, you will eventually complete the routine and you will get used to it. By the time you will feel the changes, do not stop. Continue what you have started even if not as often as you do for the first time. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Exercise Tip: The Benefits of Gym Membership **Link:** [Exercise Tip: The Benefits of Gym Membership](https://www.soundmedicalweightloss.com/blog/exercise-tip-the-benefits-of-gym-membership/) ([md](https://www.soundmedicalweightloss.com/blog/exercise-tip-the-benefits-of-gym-membership/index.html.md)) **Description:** 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 e ### Content 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 a local health club. Many offer promotions including extra services and special discounts that are well worth the investment. Here are some of the advantages of gym membership over working out at home. The Top Three Benefits of Gym Membership #### 1. Access to Personal Training and Assistance The most important principle in achieving optimum exercise results is learning proper exercise form. Knowing what you’re doing gives you confidence and is essential to avoiding injury. Many professional health clubs have staff trainers who can guide you in learning the ins and outs of the machines and free weights, and can also assist you in setting and achieving your goals. You don’t have to sign up for an entire year of personal training. Most people benefit from three to six sessions to gain confidence and get started. Once you have the initial knowledge, you can keep going on your own. #### 2. Wide Variety of Exercise Options From a vast array of cardiovascular exercise equipment, a wide range of exercise classes, circuit training machines and free weights, most health clubs afford you the options to work every major muscle group with targeted specificity and focus, and to find just the right combination that fits for your body type and current level of conditioning. Not a treadmill fan? No problem. There are elliptical machines, steppers, rowing machines, bicycles and more. Whether you like to work out alone or with a group, pump iron or use machines, rock out to Zumba or zen out with yoga, you can find the right fit at a health club. #### 3. Distraction-Free Environment For the final part of the Benefits of Gym Membership, everyone in the gym is there for one reason: to work out. Once you step through the front door of the health club, the entire environment is streamlined and dedicated to supporting your goals. If you find yourself getting distracted at home with laundry, bills, or email, going to the gym will provide you with a clear time and space to focus on your health, so that you have the energy and focus to accomplish everything else on your list. Many gyms offer a trial period, so there’s very little risk. Dare yourself to reach out and experience the fabulous benefits of gym membership this year. For tips on sticking with your plan once you sign up, come to our Sound Lifestyle Strategy Sessions to get your mind in the game! *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Father’s Day Weekend Favorites: 3 Easy BBQ Dips & Sauces You Can Make Ahead of Time **Link:** [Father’s Day Weekend Favorites: 3 Easy BBQ Dips & Sauces You Can Make Ahead of Time](https://www.soundmedicalweightloss.com/blog/fathers-day-recipe/) ([md](https://www.soundmedicalweightloss.com/blog/fathers-day-recipe/index.html.md)) **Description:** Father’s Day Weekend Favorites: 3 Easy BBQ Dips & Sauces You Can Make Ahead of Time ### Content Father’s Day Weekend Favorites: 3 Easy BBQ Dips & Sauces You Can Make Ahead of Time Father’s Day is the perfect time to fire up the grill, enjoy time with family, and dig into bold, smoky flavors. But traditional BBQ sauces and dips are often loaded with sugar, additives, and processed ingredients. This year, gift Dad something better: *homemade, make-ahead dips and sauces that are paleo, low in sugar, and high in flavor.* Below are 3 delicious and healthy options that pair perfectly with grilled meats, veggies, or even as marinades—and each one includes nutritional info and step-by-step instructions. Fire & Smoke Sauce - *All the BBQ flavor—none of the added sugar or preservatives.* Perfect for: Ribs, grilled chicken, pulled pork Ingredients: - 1 cup tomato paste (no sugar added) - 1/2 cup apple cider vinegar - 1/4 cup water - 2 tbsp coconut aminos - 1 tbsp smoked paprika - 1 tsp garlic powder - 1 tsp onion powder - 1/2 tsp ground cumin - 1/2 tsp salt - 1/4 tsp black pepper - Optional: 1–2 tsp date syrup or honey (omit for no sugar version) Instructions: - In a saucepan over medium heat, whisk all ingredients together. - Bring to a low simmer and cook for 10–15 minutes, stirring occasionally. - Cool completely and store in an airtight jar for up to 7 days. Nutrition (per 2 tbsp): - Calories: 30 - Protein: 1g - Net Carbs: 4g - Fat: 0g - Sugar: 1g (0g if date/honey omitted) Green Ember Dip - *Fresh, creamy, and packed with healthy fats and zesty lime flavor!* Perfect for: Grilled steak, veggie platters, shrimp skewers Ingredients: - 1 ripe avocado - 1/2 cup fresh cilantro - 2 tbsp olive oil - Juice of 1 lime - 1 garlic clove - 1/4 tsp sea salt - 2–3 tbsp water (to thin) Instructions: - Add all ingredients to a blender or food processor. - Blend until smooth, adding water 1 tbsp at a time to reach desired consistency. - Store in the fridge in an airtight container for up to 3 days. Nutrition (per 2 tbsp): - Calories: 80 - Protein: 1g - Net Carbs: 2g - Fat: 8g - Sugar: 0g Crimson Heat Sauce - *Nutty, smoky, and a spicy kick!* Perfect for: Chicken thighs, grilled eggplant, burger topping Ingredients: - 1 roasted red bell pepper (skin removed) - 1/3 cup raw almonds (soaked in water for 2 hours) - 2 tbsp olive oil - 1 tbsp red wine vinegar - 1/2 tsp smoked paprika - 1/4 tsp cayenne pepper (adjust to spice preference) - 1 garlic clove - 1/4 tsp salt Instructions: - Add all ingredients to a blender or food processor. - Blend until creamy and slightly textured. - Store in the fridge for up to 5 days. Nutrition (per 2 tbsp): - Calories: 90 - Protein: 2g - Net Carbs: 2g - Fat: 8g - Sugar: 1g --- ## Favorite Cupboard Swaps **Link:** [Favorite Cupboard Swaps](https://www.soundmedicalweightloss.com/blog/favorite-cupboard-swaps/) ([md](https://www.soundmedicalweightloss.com/blog/favorite-cupboard-swaps/index.html.md)) **Description:** We hope this helps you get started. There are easy cupboard swaps, plus, fridge and freezer staples! ### Content 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 your home. Some easy healthy swaps! Hydrogenated Pb to Natural, no oils added peanut butter Table salt to Mineral rich salt Wheat pasta to Lentil or Bean pasta Canned broth à Nutrient dense boxed bone broth or vegetable broth Microwave popcorn to Popcorn kernels and a kitchen pop corn maker Cane sugar to Coconut sugar Minute rice to Long grain brown rice Canola oil to Olive oil Crisco to Avocado oil Kraft mayonnaise to Primal kitchen mayonnaise Wheat flour to Coconut flour Mashed potatoes to Mashed cauliflower Heinz ketchup to Replace with a no sugar added version Pantry Staples: - Oils (olive oil and avocado oil) - Tea (green, black, etc.) - Tree nuts (walnuts, almonds, brazil, cashew, hazelnuts, pecans, pistachios, macadamia nuts) - Peanuts - Unsweetened peanut and nut butters - Flaxseed and chia seeds - Canned tomatoes and tomato products with no added sugars - Canned wild caught tuna and salmon - Canned unsweetened coconut milk - Unsweetened dark cocoa powder - Almond flour - Coconut flour - Soy sauce or coconut aminos - Spices & spice blends - Stevia - Vinegars (all types) Fridge and Freezer Staples: - Broth - Butter - Eggs - Heavy cream or half-and-half - Salad dressings with no added sugars - Hard cheese, ie. Parmesan - Cream cheese, Sour Cream - Ready-to-steam frozen vegetables - Frozen cauliflower rice - Frozen or refrigerated proteins (beef, chicken, pork, fish, etc.) - Anchovies - Capers - Mustard (all types) - Pesto sauce *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Finding Balance: Navigating Emotions and Eating Habits **Link:** [Finding Balance: Navigating Emotions and Eating Habits](https://www.soundmedicalweightloss.com/blog/finding-balance-navigating-emotions-and-eating-habits/) ([md](https://www.soundmedicalweightloss.com/blog/finding-balance-navigating-emotions-and-eating-habits/index.html.md)) **Description:** In the realm of food and nutrition, discussions about finding joy in eating can sometimes evoke complex emotions surrounding our food choices. Here are some top ### Content 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 benefits than others, it's essential to acknowledge that there's a time and place for every type of food. Consider the scenario of a birthday party: it's almost certain that a celebration would include some form of dessert. This example illustrates the concept of occasional treats versus everyday foods. Indulging in cake at a party is perfectly acceptable, but it's not something we should consume daily or even weekly. When we delve into the realm of emotional eating, we encounter a myriad of triggers stemming from various emotional, psychological, and situational factors. Common triggers include stress, sadness, boredom, anxiety, frustration, social influences, environmental cues, habits, and even celebrations like the birthday party mentioned above. While emotional eating may offer temporary solace, it often leads to subsequent feelings of guilt, regret, or the development of unhealthy eating patterns. Therefore, it's crucial to address emotional well-being and seek healthier coping mechanisms that contribute to long-term happiness and balanced eating habits. Another helpful topic in this is ‘understanding the distinction between momentary pleasure and lasting happiness’ because it can be pivotal in our thought process: - Happiness: This is a state of enduring well-being and contentment with life, characterized by a sense of overall satisfaction. - Pleasure: Pleasure, on the other hand, is immediate and short-lived, derived from specific experiences or activities. Some practical tips for creating more joy and happiness in our everyday lives can be: Engaging in physical activity, practicing mindfulness, seeking social support, or finding alternative stress-relief methods can all contribute to breaking the cycle of emotional eating. Adopting a mindful and intuitive approach to eating can help us make more conscious food choices, free from the influence of fleeting emotions. However, if emotional eating becomes a significant concern, seeking support from healthcare professionals is advisable. Just remember, by prioritizing emotional well-being and adopting sustainable practices, we can cultivate a healthier relationship with food and ultimately enhance our overall quality of life. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Find your personal Mantra **Link:** [Find your personal Mantra](https://www.soundmedicalweightloss.com/blog/find-your-personal-mantra/) ([md](https://www.soundmedicalweightloss.com/blog/find-your-personal-mantra/index.html.md)) **Description:** Having a personal Mantra is a powerful way to remind yourself what you're capable of, how far you've come and how strong you are - click here to learn more! ### Content 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](https://www.dictionary.com/e/slang/galentine/) to let them know how much their friendships mean to you. But what about ***you***? Do you remember to appreciate yourself? Amid all those professions of love for everyone around you, do you take time to recall how amazing you are, too? Having a **personal** **mantra** is a powerful way to remind yourself of what you’re capable of, how far you’ve come in your life, and how strong you truly are. It is especially powerful as an ally through big personal journeys – for example, during a weight loss journey, or when you need an especially big confidence boost. Your mantra is the ultimate positive reflection of your spirit. It feels, in many ways, like an uplifting affirmation. There are many ways to create a personal mantra, but the following exercise (adapted from [Susie Moore](https://greatist.com/live/mantras-how-to-create-a-mantra-for-personal-growth#2)) is our favorite at Sound Medical Weight Loss & Aesthetics because it leads to a mantra that is specific to you. It elicits powerful memories and is like writing a love note to yourself. - Start by listing five accomplishments in your life of which you’re most proud. Don’t tone it down, please – this list is for you! - Next, score each accomplishment on a scale of 1 to 10 based on how much pleasure each memory brings you ***today***. 1 doesn’t excite you at all; a 10 still gives you goosebumps and makes you want to jump for joy as you remember it. - Finally, for the highest-scoring accomplishment, write a mantra that represents how that memory makes you feel. It should be stated in the present tense. If you have multiple accomplishments that are tied for the highest score, pick the one that makes you feel most proud and joyful. I’ll share my own example with you. The accomplishment of which I’m most proud is having left a big executive job at Amazon to follow my dream of starting my own business. My mantra? ***I have the courage to make big power moves that fulfill me.*** It’s personal to me – every time I say or think it, it reminds me of that courageous move I made. I was scared but exhilarated and so proud of myself. Now, when faced with other situations I’m fearful of, I use my mantra to remind me that I’m capable of following my dreams. Once your mantra is written, use it daily, especially when you need it most. I say my mantra in the car, have it on a sticky note on my desk, and always say it before major meetings. I’ve also used it in the past to get myself back on track with my weight loss journey (as many of you already know, I’m not just a Wellness Coach at SMWL – I’m also a patient!) Moore has advice on how to take this concept even further: “Say you want a mantra to use in a dating context. You can still take the same steps: Recall great relationship experiences, fun dates, and happy times you had with someone you cared about. These need to fuel positive emotions and capture a feeling that makes you feel good about yourself and excited about being in a relationship again. Maybe your mantra becomes ‘laughter,’ ‘be open,’ or simply ‘summertime.’” With all the love surrounding us this week and month, don’t forget to love and appreciate yourself. A personal mantra is a fantastic way to kickstart the process. Let us know in comments what mantra you choose! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Finish Off Your Weight-Loss Journey With Non-Invasive SculpSure Body Contouring **Link:** [Finish Off Your Weight-Loss Journey With Non-Invasive SculpSure Body Contouring](https://www.soundmedicalweightloss.com/blog/finish-off-your-weight-loss-journey-with-non-invasive-sculpsure-body-contouring/) ([md](https://www.soundmedicalweightloss.com/blog/finish-off-your-weight-loss-journey-with-non-invasive-sculpsure-body-contouring/index.html.md)) **Description:** Are you desperate to lose those last few pounds but they just won’t budge? Have you tried everything to get rid of your love handles or jiggling thighs, but n ### Content 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 to risky surgical procedures with lengthy downtimes to beat your fat anymore. Our SculpSure® treatments at Sound Medical Weight Loss in Seattle’s Kirkland, Washington, melt away fat on a cellular level. #### Feel the burn with SculpSure You don’t have to work harder to lose your unwanted fat; just turn up the heat with SculpSure. SculpSure is an innovative body contouring treatment that works by applying precise levels of heat to your unwanted fat with specially designed applicators. This FDA-cleared technology offers proven results because the heat damages the structural integrity of your unwanted fat cells. After sustaining damage, the cell dies. At this point, your body absorbs them, and your lymphatic system can remove them from the area permanently. We recommend SculpSure to remove unwanted fat from all of your body, including: - Abdomen - Under chin - Flanks - Back - Waist and love handles - Inner and outer thighs - Upper arms SculpSure is so gentle that we can also use it to treat submental fullness — or double chins — to help create a more stunning and sculpted profile. #### SculpSure in action Our SculpSure treatments take 25 minutes and don’t have any downtime, so you can even stop in over your lunch break. We can also treat multiple areas of your body at once to save you time. To treat your unwanted fat, we configure the specially-made SculpSure applicators to fit your treatment area. After wrapping them in place like a belt, SculpSure begins delivering optimal wavelengths of energy to the area to destroy your unwanted fat. As SculpSure raises the subdermal temperatures of your fat tissue, it simultaneously protects the surface of your skin with its continuous Contact Cooling™ technology. During this time, you may feel a deep warmth, mild tingling, or pinching sensation, but SculpSure treatments are relatively comfortable and well-tolerated. After having SculpSure, you may have a little tenderness in the treatment site, but this fades in 3 - 8 days. In the weeks to come, your lymphatic system absorbs your damaged fat cells and flush them from your body. Within about six weeks, you’ll begin to notice the most significant changes, but it usually takes about 12 weeks to reach maximum results. Depending on your overall goals, we recommend at least two SculpSure treatments to help you get the best outcome. More treatments can give you even more dramatic results. Finish off your weight-loss journey by melting away your fat with SculpSure. For a 15 minute informational consultation and assessment, call us at Sound Medical Weight Loss or schedule an appointment online today. --- ## Five Stages of Grief **Link:** [Five Stages of Grief](https://www.soundmedicalweightloss.com/blog/five-stages-of-grief/) ([md](https://www.soundmedicalweightloss.com/blog/five-stages-of-grief/index.html.md)) **Description:** We may be collectively going through the five stages of grief right now. Click here to learn about the stages and how you can best love yourself and others. ### Content **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.*](https://www.amazon.com/Grief-Grieving-Finding-Meaning-Through/dp/1476775559)) As a reminder, here are the stages: - Denial - Anger - Bargaining - Sadness - Acceptance You may have experienced this process personally after the loss of a loved one. Grief is relevant now, too, though – even if you haven’t lost someone close to you. One thing we’re hearing from patients and others recently is a profound sense of discomfort and emotional distress. This distress is largely due to the state of the world today, and the way it’s being processed [**closely mimics the stages of grief**](https://hbr.org/2020/03/that-discomfort-youre-feeling-is-grief). In other words, **we may be collectively going through the five stages of grief right now.** At the time of this writing, the United States alone has lost more than 100,000 people due to the COVID-19 pandemic. Simultaneously, we’re experiencing historic unemployment rates, financial distress, isolation from loved ones, and uncertainty about the future. On top of all of that, we’ve watched with agony as racial injustices have caused the killings of George Floyd, Ahmaud Arbery, and too many others, leading to protests, more violence, and even deeper divisions in the United States. The grief we’re feeling is real. As it relates to the COVID-19 pandemic, here’s how the stages might feel, according to co-author Kessler: “There’s denial, which we say a lot of early on: ***This virus won’t affect us***. There’s anger: ***You’re making me stay home and taking away my activities.*** There’s bargaining: ***Okay, if I social distance for two weeks everything will be better, right?*** There’s sadness: ***I don’t know when this will end.*** And finally there’s acceptance. ***This is happening; I have to figure out how to proceed.***” These stages are equally relevant to the other crises we’re facing, including financial hardships, political divides, and protests over racial inequality. **Sixth stage** Kessler recently discussed the possible existence of a sixth stage of grief – ***finding meaning***. In his personal experience of grieving a loved one, he found himself continually wanting to reach for the meaning behind it all. This feels familiar in the environment in which we’re all living, too. We’ve heard so many patients and friends wax poetic about the possible reasons “this is all happening.” Similarly, many have spent time thinking about what the history books will write about this period someday, garnering all the lessons there are to take from a 30,000 foot view. From a pandemic perspective, Kessler writes, “I do believe we find light in those times. Even now people are realizing they can connect through technology. They are not as remote as they thought. They are realizing they can use their phones for long conversations. They’re appreciating walks. I believe we will continue to find meaning now and when this is over.” From the perspective of the economic and financial crisis we’re facing, many people are also finding meaning -- finding new ways to live, identifying things they previously thought they couldn’t do without, and discovering what’s really important to them. There may also be the beginnings of finding meaning for the George Floyd protests. Many are seeing a long-overdue breaking point, identifying others’ agony, and helping racial injustice be brought into raw, unfiltered light. **Patience and compassion** One thing that bears remembering is that each person may experience the stages of grief at different speeds, and that the grief stages themselves may manifest in different ways. In this case, a big dose of compassion – for others and for yourself – is crucial. Kessler says, “Everyone will have different levels of fear and grief and it manifests in different ways. A coworker got very snippy with me the other day and I thought, ***That’s not like this person; that’s how they’re dealing with this. I’m seeing their fear and anxiety.*** So be patient. Think about who someone usually is and not who they seem to be in this moment.” [Compassion toward yourself](https://www.soundmedicalweightloss.com/blog/unconditional-self-acceptance) is equally important during the grieving process. Remember to remove any “shoulds” when you notice them. For example, instead of having feelings about your feelings – e.g. feeling sadness, and then rebuking yourself, thinking “I shouldn’t feel sad, I have it better than so many others in my community” – just let yourself stop at sadness. “I feel sad” – full stop. According to Kessler: “We can — we should — stop at the first feeling. ***I feel sad. Let me go for five minutes to feel sad***. Your work is to feel your sadness and fear and anger whether or not someone else is feeling something. Fighting it doesn’t help because your body is producing the feeling. If we allow the feelings to happen, they’ll happen in an orderly way, and it empowers us. Then we’re not victims.” **Balance** Another important healing mechanism for grief is finding balance. This includes balance in terms of your thoughts AND your actions. According to Kessler, one goal “is to find balance in the things you’re thinking. If you feel the worst image taking shape, make yourself think of the best image. We all get a little sick and the world continues. Not everyone I love dies. Maybe no one does because we’re all taking the right steps. Neither scenario should be ignored but neither should dominate either.” It's also important to find balance in what you do every day. Make a list of [things that bring you energy](/blog/the-power-of-daily-habits/), and make sure you do at least one of them every day. Perhaps you’re energized by taking a walk outside, [getting in some exercise](https://www.soundmedicalweightloss.com/blog/at-home-workout-roundup), talking to a friend or journaling If you find yourself doing too much of one thing (e.g. sitting on the couch watching devastating news, or [numbing it all by overeating](https://www.soundmedicalweightloss.com/blog/emotional-eating)), make sure you counterbalance with things from your list that will bring you energy and make you feel good. **Presence** A final healing mechanism for grief is [mindfulness](https://www.soundmedicalweightloss.com/blog/what-is-mindfulness-and-how-can-it-help-me), or, more simply stated, ***being present***. We may be feeling something called anticipatory grief – “that feeling we get about what the future holds when we’re uncertain. Usually it centers on death. We feel it when someone gets a dire diagnosis or when we have the normal thought that we’ll lose a parent someday. Anticipatory grief is also more broadly imagined futures. There is a storm coming.” Anticipatory grief is the most common type of grief we’ve been hearing about among our patients, and it stands to reason – many worry about a dark, grim future without knowing what, exactly, the future will entail. According to Kessler: “Anticipatory grief is the mind going to the future and imagining the worst. To calm yourself, you want to come into the present. This will be familiar advice to anyone who has meditated or practiced mindfulness but people are always surprised at how prosaic this can be. You can name five things in the room. There’s a computer, a chair, a picture of the dog, an old rug, and a coffee mug. It’s that simple. Breathe. Realize that in the present moment, nothing you’ve anticipated has happened. In this moment, you’re okay. You have food. You are not sick. Use your senses and think about what they feel. The desk is hard. The blanket is soft. I can feel the breath coming into my nose. This really will work to dampen some of that pain.” Other methods of being present include [meditation](https://www.soundmedicalweightloss.com/blog/meditations-for-every-mode), journaling, breathwork exercises, [mindful movement](https://www.soundmedicalweightloss.com/blog/virtual-book-club), and talking to others (including your therapist, friends, or a mindfulness coach). *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Flirting with Danger: Obesity’s Role in Breast Cancer **Link:** [Flirting with Danger: Obesity’s Role in Breast Cancer](https://www.soundmedicalweightloss.com/blog/flirting-with-danger-obesitys-role-in-breast-cancer/) ([md](https://www.soundmedicalweightloss.com/blog/flirting-with-danger-obesitys-role-in-breast-cancer/index.html.md)) **Description:** Read about Obesity's role in Breast Cancer ### Content 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 is excess fatty tissue in your body a complex metabolic and hormonal interplay develops. It is important to understand that excess fat isn't just sitting there; it's active and releases hormones, like **estrogen and inflammatory chemicals**. Estrogen plays a big part in how breast cancer develops. In people who have obesity, the fat cells produce more estrogen, which can make breast cells grow more and lead to tumors. This hormone imbalance is a key piece in understanding how obesity becomes a risk factor for breast cancer. Certain groups of people are at higher risk than others. Postmenopausal women, in particular, are at an increased risk of breast cancer when they have obesity. Also, if you gain weight later in life, it can increase your risks because fatty tissue keeps making estrogen even after menopause when the ovaries should be making less estrogen. Moreover, obesity is associated with a higher risk of developing specific types of breast cancer, such as **hormone receptor-positive breast cancer**, the most common type of breast cancer. This type of cancer has receptors for estrogen, so when there is too much estrogen, it amplifies the risk of getting this specific kind of breast cancer. Many studies have examined the connection between obesity and breast cancer risk. One study published in the New England Journal of Medicine found that postmenopausal women with obesity had **a 58% higher risk** of getting estrogen receptor-positive breast cancer compared to those with a healthy weight. Another study in Cancer Research suggested that even **losing weight after menopause may lower your risk of getting breast cancer.** These studies underscore the importance of managing your weight to reduce your risk of breast cancer. In conclusion, understanding how obesity and hormones increase your breast cancer risk, emphasizes why it's crucial to maintain a healthy weight to lower the chances of getting this prevalent and life-changing disease. Need help managing your weight to reduce your risks of breast cancer? Our medical providers have advanced and specialty training in obesity medicine. We understand that pre-obesity/obesity is a chronic, progressive, and reoccurring disease. Sound Medical Weight Loss is committed to helping you achieve your weight goals and maintain a healthy weight. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Flu Supplements **Link:** [Flu Supplements](https://www.soundmedicalweightloss.com/blog/flu-supplements/) ([md](https://www.soundmedicalweightloss.com/blog/flu-supplements/index.html.md)) **Description:** Vital supplements to fight off flu viruses ### Content 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, etc), and take your vitamins! The two vitamins with the strongest evidence for immune support are **Vitamin D** and **Vitamin C**. During flu season I recommend taking only high quality products such as those in our dispensary. Unfortunately, quality (effectiveness and stated dose) may vary widely for these over the counter supplements. Basically, you get what you pay for. I have added a selection of immune boosting and respiratory support recommendations on our Wellevate (online dispensary). You may search each product or select the Protocol “Immune and Respiratory Support” for a complete care package. Follow the link below or click on the Dispensary button on our website. We offer 10% discount on all products. These products are flying off the shelf so get them while you can on our online dispensary **Vitamin D by Thorne** Vitamin D plays an important role throughout life, beginning with fetal development.* Vitamin D supports a number of important functions in the body.* In addition to supporting healthy bones and muscles, it supports cardiovascular health and immune function.* Although direct sunlight provides natural vitamin D, many individuals of all ages, especially the elderly, do not get enough vitamin D from sunlight and their diet. Vitamin D supplementation can be of great benefit in these situations.* Thorne's Vitamin D-5000 contain no lactose or preservatives (BHA, BHT, sodium benzoate, etc) for individuals who are sensitive to those ingredients. Adults can take 2000 IU to 5000 IU daily. **Vitamin C** Any high quality vitamin C will do. Also known as ascorbic acid, Vitamin C is necessary for the growth, development and repair of all body tissues. It's involved in many body functions such as the immune system, formation of collagen, absorption of iron, wound healing, and the maintenance of cartilage, bones, and teeth. Adults can take 1000 mg daily. **N-Acetyl Cysteine** N-Acetyl Cysteine supports healthy lung function, the immune system and liver function.* NAC is also a powerful antioxidant.* It maintains and supports normal physiologic levels of mucus in the sinus and respiratory system of healthy individuals.* NAC increases levels of glutathione (a potent antioxidant) in the body and maintains healthy lung and liver function.* My preferred brand is by Vital Nutrients. Take as directed. **Curcumin** Curcumin helps maintain a healthy inflammatory response throughout the body.* I have a couple favorite curcumin products. One is **Meriva 500-SF by Thorne. **Meriva is the most clinically studied curcumin on the market with 29x greater absorption than ordinary curcumin.* Take as directed. The other curcumin product is **CuraPro by Euromedica**. This is a potent formula and well absorbed. Take 1 capsule daily. **Boswellia** Boswellia extract that has been chemically bound to phospholipids to increase its absorption - Casperome® – its trade name – has been clinically studied to determine its ability to provide a healthy balance of inflammatory cytokines, which are the chemical messengers that control the responses of the immune system. Studies on the brand name **Boswellia Phytosome by Thorne** have shown that Boswellia supports a healthy inflammatory response in the respiratory tract and the GI tract, as well as in the joints, muscles, and tendons.* Boswellia also helps balance the cerebral inflammatory response to protect brain tissue.* There are several products out there. Take as directed on the bottle. A great article on the scientific evidence on Boswellia can be found here: [https://www.medicalnewstoday.com/articles/326599](https://www.medicalnewstoday.com/articles/326599) **BioInflaMax™ by Biogenesis** BioInflaMax™ Capsules features a blend of herbs, enzymes, and other select ingredients to provide nutritive support for body comfort.* This is a natural alternative or adjunct to NSAIDS. **ImmunoBerry** ImmunoBerry™ Liquid provides immune support in a pleasant tasting liquid. Research suggests that certain herbs, mushrooms and other natural compounds have the ability to support normal immune functions such as natural killer (NK) cell activity, cytokine synthesis, and the T-cell and B-cell mediated responses.* Ingredients such as elderberry, shiitake and wild cherry bark are known for their beneficial effects for maintaining a healthy immune system.* **Gaia Herbs Bronchial Wellness Syrup** Gaia Herbs Bronchial Wellness Syrup is a comforting blend of herbs traditionally used for respiratory health.* - Enhanced with honey and aromatic essential oils and made with Plantain leaf, Eucalyptus, Grindelia, and Helichrysum - • A great tasting herbal blend that may be used daily by both adults and children ages six and over. *Of course, I must add the necessary disclaimer:* *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE. In support of your good health, **Christine James, ND**Medical Director & Owner *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Focus on the Inputs **Link:** [Focus on the Inputs](https://www.soundmedicalweightloss.com/blog/focus-on-the-inputs/) ([md](https://www.soundmedicalweightloss.com/blog/focus-on-the-inputs/index.html.md)) **Description:** How output goals differ from input goals and why each are important for your success ### Content 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 our ultimate goal is large, looming, and overwhelming. It’s especially easy to walk away when we’re too focused on outputs, failing to notice the progress we’re making on our inputs. Let me share more about what I mean by outputs and inputs, specifically. Many of our patients come to Sound Medical Weight Loss for support during their weight loss journeys. Each patient’s goals are different: some have ***output*** goals (for example, to reach a certain number on the scale, or a certain jeans size) and others have ***input*** goals (for example, to be able to walk for 30 minutes six times a week). The difference between the two? **We have full and complete control over our inputs**. We can control whether we get that sixth walk in or not. In contrast, we have ***some*** control over outputs (e.g. we can impact our weight via our eating and workout habits), but outputs are also driven by other factors that may not be directly in our control (e.g. hormones, genetics, etc.) If you’re always thinking about and obsessing over the outputs – for example, on the number that shows up on your scale – you’re bound to feel frustrated at times, and blame yourself/feel depressed for things that could be outside of your sphere of influence. This goes back to the failed New Year’s resolutions – have you ever tried your hardest at something, expected to see a certain result, failed to see that result, and then gave up entirely because you didn’t see the point of working so hard? A well-circulated quote I’ve seen comes to mind: **“Do not let what is out of your control interfere with all the things you can control.”** -unknown Focus instead on the inputs, on the hard work itself. Focus on your consistency – on meditating for five minutes daily this week, for example. Let success simply be that – not on what that meditation might help you achieve. You’ll be much more in control, will find joy in the process itself, and are much more likely to be pleasantly surprised by the outputs in the end. A powerful role model here is *Malala Yousafzai*, the young Pakistani girl who loved going to school. At 11 years old, Malala, along with her other female classmates, were no longer allowed to attend school once Taliban extremists took over her town. As young as she was, Malala began to speak out publicly on behalf of herself and all the girls in her town for their right to learn. This made her a target – and is why she was ultimately shot in the head by the Taliban. Miraculously, she survived, and even as she was in her hospital bed recovering, she again began plotting to speak out even more loudly for girls’ right to education. She established the Malala Fund, which ultimately earned her the Nobel Peace Prize in 2014. Malala’s focus was laser-like on the inputs – on speaking out against extremists who outlawed girls from going to school. It earned her a Nobel Peace Prize, an incredible output. It’s almost impossible to think about Malala focused on the Prize itself, though. That was an achievement – not the goal. Let Malala be your model for the big journeys you’re taking. Focus on the inputs, on what’s important to you, and on what you can control. The outputs will come, and you’ll find yourself able to be more compassionate and patient with yourself along the way. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Gingerbread Protein Overnight Oats **Link:** [Gingerbread Protein Overnight Oats](https://www.soundmedicalweightloss.com/blog/gingerbread-protein-overnight-oats/) ([md](https://www.soundmedicalweightloss.com/blog/gingerbread-protein-overnight-oats/index.html.md)) **Description:** A perfect make-ahead breakfast for busy mornings that the whole family would enjoy! Stay nourished and balanced all day. This recipe delivers cozy spices, creamy texture, and the protein your body needs to stay energized for your day. ### Content A perfect make-ahead breakfast for busy mornings that the whole family would enjoy! Stay nourished and balanced all day. This recipe delivers cozy spices, creamy texture, and the protein your body needs to stay energized for your day. **Ingredients (Serves 1)** **Base:** - ¼ cup rolled oats - ¾ cup Fairlife lactose-free ultra-filtered milk *(13g protein per cup)* ➤ Plant-based alternative: ¾ cup unsweetened pea protein milk (e.g., Ripple ~8g protein per cup) - 1 scoop (25–30g) vanilla or cinnamon protein powder - 1.5 tbsp chia seeds - 1 tsp blackstrap molasses - ½ tsp ground cinnamon - ¼ tsp ground ginger - Pinch of nutmeg and cloves - Optional: 1 tsp maple syrup, honey or monk fruit sweetener **Optional toppings: **Chopped pecans or walnuts, pomegranate arils, or a spoonful of plain Greek yogurt for extra creaminess. **How to Make It** - In a jar or small bowl, whisk Fair life (or pea protein milk), protein powder, molasses, and spices until smooth. - Stir in oats and chia seeds until evenly combined. - Cover and refrigerate overnight (or at least 4 hours). - In the morning, stir well and add a splash of milk if you prefer a looser texture. - Add toppings before serving for flavor and texture balance. #### **** #### **Nutrition Facts (Approximate per serving)** Fairlife Version **Calories **355 | **Protein 41g **| **Carbohydrates **26g | **Fiber **11g | **Sugar **4g | **Fat **10g Plant-Based Version **Calories **335 | **Protein **34g** **| **Carbohydrates **26g | **Fiber **11g | **Sugar **4g | **Fat **10g **Sound Medical Tip: Why Protein at Breakfast Matters** Holiday mornings often start with a focus on sweets — cinnamon rolls, coffee cake, cocoa — but those quick carbs lead to an energy crash that can trigger cravings all day. **Why This Matters** Higher-protein breakfasts (30–45g) are especially effective for weight management because they: - Reduce hunger hormones (ghrelin) later in the day - Improve blood-sugar response to lunch and dinner - Support lean muscle preservation during fat loss Choosing a regularly eaten **high-protein breakfast** (30–45g) helps you: - **Regulate blood sugar** and cravings throughout the day - **Preserve lean muscle mass**, which supports your metabolism - **Boost focus and mood** during busy, stressful weeks - **Feel satisfied**, reducing the urge to overeat at festive gatherings *And the best part? *This breakfast tastes indulgent — rich with molasses, ginger, and cinnamon — yet supports every part of your weight-loss journey that the entire family can enjoy! --- ## Glow and Shine Salad **Link:** [Glow and Shine Salad](https://www.soundmedicalweightloss.com/blog/glow-and-shine-salad/) ([md](https://www.soundmedicalweightloss.com/blog/glow-and-shine-salad/index.html.md)) **Description:** Cucumbers are known for their perks to even out skin tone and combat aging! Add that with carrots superpowers to help maintain skin structure and you have a win ### Content 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 basil leaves, chopped - 1/2 cup of fresh cilantro, chopped - 1/2 cup of carrots shressed Prepare the dressing by adding all the dressing ingredients to a small bowl Combine salad ingredients in large bowl, big enough to toss after the dressing is added. Keep covered in the fridge for 24 hours - serves 4-6 servings. #### *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Healthy Cookie List **Link:** [Healthy Cookie List](https://www.soundmedicalweightloss.com/blog/healthy-cookie-list/) ([md](https://www.soundmedicalweightloss.com/blog/healthy-cookie-list/index.html.md)) **Description:** Bake your cookies and eat them too! ### Content 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, but are also nutritious and taste so good! A great snack to have in your fridge or a healthier dessert to enjoy after meals. [4-ingredient almond butter cookies (Vegan/GF) (nadiashealthykitchen.com)](https://nadiashealthykitchen.com/4-ingredient-almond-butter-cookies/) 2. These 5-ingredient crunchy pistachio bars are so easy to make and taste amazing. They remind me of baklava, minus all the pastry and sugar! They also happen to be vegan, gluten-free and made with wholesome ingredients. [5-Ingredient Crunchy Pistachio Bars (nadiashealthykitchen.com)](https://nadiashealthykitchen.com/5-ingredient-crunchy-pistachio-bars/) 3. A creamy coconutty bar with a layer of raspberry jam all dipped in chocolate – these *vegan raspberry bounty bars* are like little bites of heaven! [Vegan Raspberry Bounty Bars (Healthier) (nadiashealthykitchen.com)](https://nadiashealthykitchen.com/vegan-raspberry-bounty-bars-2/) 5. Over 20 delicious gluten-free cookies (mostly vegan and refined sugar-free, too) to bake up any time of the year. From classic chocolate chip to soft and chewy snickerdoodles…you will find something you love. [20+ Seriously Good Gluten-Free Cookies • Bakerita](https://www.bakerita.com/gluten-free-cookies/) We hope you find one that you really love and have the best holiday season! Happy Holidays from all of us at Sound Medical Weight Loss. #### *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Healthy Turtle Candies **Link:** [Healthy Turtle Candies](https://www.soundmedicalweightloss.com/blog/healthy-turtle-candies/) ([md](https://www.soundmedicalweightloss.com/blog/healthy-turtle-candies/index.html.md)) **Description:** Make this healthy version for Mother's Day ### Content 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 of chocolate you purchase You will need: - 1.5 cup of raw pecan halves - 1.5 cups of packed raw pitted dates - If the raw dates are dry, don’t toss them, soak them in hot water for about 5 mins and drain. - 10 ounces of dark chocolate - 1 teaspoon of coconut oil or avocado oil - Preheat the oven to 350 degrees (176 C) and roast 1 cup of the pecan halves on a baking sheet - Take the .5 cup of pecan halves and put them in the blender, pulse until it becomes meal - set aside - Next add the dates to the blender/food processor and mix until small bits form, then add the ground pecan meal back in and pulse again, its ok if it gets clumpy - Take the blended dates and make some small balls the size of a large marble - After the pecan halves have cooled add 4 of them to the date ball making the date ball look like it has “legs” - you will then put these in the freezer for about 15 mins - While they are in the freezer, start the chocolate - In a double broiler add the chocolate and oil, stir until melted, or about 25-30 seconds in the microwave - Remove the “turtles” from the freezer and add a generous spoonful of chocolate to the tops - Place the candies back in the freezer for about 15 mins or until set Tip! If you froze them for later, it takes about 10 mins before you can consume them. Enjoy!! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## High Protein Chocolate Cheesecake **Link:** [High Protein Chocolate Cheesecake](https://www.soundmedicalweightloss.com/blog/high-protein-chocolate-cheesecake/) ([md](https://www.soundmedicalweightloss.com/blog/high-protein-chocolate-cheesecake/index.html.md)) **Description:** High Protein Chocolate Cheesecake | Weight Loss blog ### Content Mix ¼ cup of Greek Yogurt, 3 oz of softened cream cheese, 1.5 tbsp of no sugar added cocoa powder, 3 tbsp of plain or vanilla protein powder, 1 tsp of honey or maple syrup, 1 egg. Blend all together until smooth. Pour into a small bowl ramekin and bake for 15-20 mins at 350 – Let chill in the fridge for a few hours. *You can also use the microwave: 30 seconds, then stir, then back in for 2 mins, check it with a toothpick and if not clean, back in for 1 more min. Top with fresh berries! Enjoy! – Sarah Eno --- ## High Protein Salad **Link:** [High Protein Salad](https://www.soundmedicalweightloss.com/blog/high-protein-salad/) ([md](https://www.soundmedicalweightloss.com/blog/high-protein-salad/index.html.md)) **Description:** High Protein Salad ### Content Ingredients: - 1/2 box Tolerant Brand Red Lentil noodles, cooked and cooled - 1 package nitrate-free chopped salami - 1 small can (2.25 oz) sliced black olives, drained - 1 cup cubed cheddar cheese - 1 poblano pepper, diced - 1 yellow pepper, diced - 1/2 white onion, finely diced - Dressing: - 1/4 cup olive oil - 2 tbsp balsamic vinegar - 1 tbsp brown mustard - 1 tbsp honey - 2 tbsp fresh parsley, chopped - Salt and pepper to taste Instructions: Cook the Noodles: Prepare the red lentil noodles according to package instructions. Drain and rinse with cold water. Set aside to cool completely, then chop them in half. Prep the Vegetables and Cheese: Dice the poblano pepper, yellow pepper, and onion. Cube the cheddar cheese. Mix the Salad: In a large bowl, combine the cooled noodles, chopped salami, sliced black olives, diced peppers, onion, and cubed cheddar cheese. Make the Dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, brown mustard, honey, chopped parsley, salt, and pepper. Combine: Pour the dressing over the salad ingredients and toss until everything is evenly coated. Chill and Serve: Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld. Enjoy your protein-packed cold salad! --- ## Hiker's Tantrum **Link:** [Hiker's Tantrum](https://www.soundmedicalweightloss.com/blog/hikers-tantrum/) ([md](https://www.soundmedicalweightloss.com/blog/hikers-tantrum/index.html.md)) **Description:** How to stop, reflect and think about what we can do for ourselves in times of need ### Content 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](https://www.wta.org/go-hiking/hikes/enchantment-lakes) – “an alpine wonderland of pristine lakes set among polished granite, soaring peaks, blazing larches, and ambling mountain goats.” It’s a mountainous area in Washington State so pristine and awe-inspiring, with turquoise lakes and other-worldly beauty, that the government lets a very limited number of people hike through it via a lottery system. It’s so special, and getting that permit made us both feel elated – it was hard to describe to out-of-staters. And then reality hit. In order to hike the Enchantments, we’d have to be ready for it. Physically. After a plainly sedentary four months due, in large part, to the Covid-19 pandemic, I was nervous. Getting back “on the horse,” so to speak, has been a challenge for many of our Sound Medical Weight Loss patients – in terms of balanced eating, mindset, and physical movement. Our pre-pandemic routines were abruptly tossed out, and our mindsets have been significantly affected by the grief of it all. I knew getting ready for a big physical adventure like this would be a challenge for me, too. My husband Brian and I began our training somewhat slowly, starting with yoga, trekking around the neighborhood with our beloved dog, and (for Brian), some weight lifting. Then, we took it to the mountains. On our first training hike, heading up [Little Si](https://www.wta.org/go-hiking/hikes/little-si), I struggled right away. My hiking muscles were long out of use, it felt like, and my mind was screaming at me to stop. The first quarter mile was a misery. I did everything I could think of to get through the hike. I looked straight down so I didn’t get overwhelmed by the sheer incline ahead of me. I focused on my breathing. I began chanting in my head: “I can do hard things. I can do hard things.” And yet… my mind was as noisy as ever. I was distracted by how fast my breath was, and became embarrassed by it. I was angered by everyone who passed me with ease – one couple seemed to be literally skipping up the mountain! I thought about the Enchantments and how I couldn’t possibly hike them if I couldn’t do this. I thought about how my aching calves and feet were shaming me for being underused. It was a nonstop barrage of thoughts that all led back to one common denominator thought: ***I should just stop hiking right now***. And that’s when I realized – I’m having a hiker’s tantrum! If this is the first time you’re hearing the term “hiker’s tantrum,” you’re not alone. I learned it the night before this hike, after Googling “ways to mentally prepare for a tough hike.” Essentially, a hiker’s tantrum is that moment during a difficult hike where you just want to give up and everything in your mind goes completely negative. It’s usually not at the very beginning or end of your hike, when adrenaline dominates, but for me it was present nearly immediately. The key to getting through the hiker’s tantrum, according to the advice I read that night? First, noticing it – realizing you’re having a hiker’s tantrum, that your thoughts have turned negative – and then having a sense of humor about it. Letting yourself laugh at yourself, being sympathetic and kind to yourself about it, the way you would with a child. At that moment on Little Si, when I was just a quarter mile into the hike, knowing I had another four miles to go, another 1,300 feet of elevation gain, and probably dozens of more hikes to do before the Enchantments, my mind was already giving up. And that’s when I realized, **here it is! My hiker’s tantrum!** It stopped me in my tracks. I laughed out loud, prompting Brian to stop and ask if I was ok. “Actually, I’m doing OK!” I said. I was able to notice the dark turn my mind took – receiving signals of discomfort from my legs and back, and turning those signals into doomsday thoughts. The noticing allowed me to stop feeling enmeshed with those thoughts. They were no longer reality. I realized this particular struggle doesn’t mean anything about the Enchantments later this year. I was able to unencumber my mind from that feeling because I realized that I was under the influence of a hiker’s tantrum. That allowed me to keep going. And yes, we eventually reached the summit – what a great reward! Hiker’s tantrum exists in all difficult journeys, not just in hiking. In fact, it really be called “challenging journey tantrum” – since these “tantrums” come up most often when we’re being challenged to do something difficult. Have you ever noticed your mind encouraging you to give up at the first sign of breathlessness during a fitness class? Or a persistent worry that you won’t be able to complete something hard you’ve never done before? Hiker’s tantrum also applies to non-physical journeys. Have you ever had your thoughts turn completely negative during a difficult work project? Or perhaps during a weight loss journey when you had a bad day or week? Next time you find yourself under a dark, looming cloud of doom, your mind telling you to stop even if you have more gas left in your tank, stop and ask yourself if you’re having a hiker’s tantrum (even if your feet are planted firmly at sea level.) Take notice, take stock, and give yourself a little smile. Find out what you need most. A snack? Some rest? A break? Encouragement? A mantra? Give yourself whatever you need most – and keep going! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Hit PAUSE **Link:** [Hit PAUSE](https://www.soundmedicalweightloss.com/blog/hit-pause/) ([md](https://www.soundmedicalweightloss.com/blog/hit-pause/index.html.md)) **Description:** I admit...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 ann ### Content 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 my phone instead of trying to fall back asleep. I ***knew*** this would wake me up even more, and ***I know*** that sleep is essential to my physical, mental and emotional well-being. But I did it anyway. I bet you experience this, too – times when you ***want*** to do something -- when you have specific goals and aims in mind -- but you find yourself doing the ***exact opposite***. As a mindfulness coach with Sound Medical Weight Loss, I hear this challenge over and over again from patients, too: *My goal is to meal prep every Sunday so I have healthy home-cooked options during the week, but I find myself getting takeout every night instead.* *I want to get up early and work out on weekday mornings, but I find myself ignoring my alarm clock and sleeping in instead.* *I want to stick to Phase I of the Sound Medical Weight Loss plan, but I find myself eating the entire box of Skinny Cow chocolates at night instead.* Do any (or all) of these resonate with you? If so, you’re not alone. This misalignment is all-too-human. Goals that seem simple enough – e.g. to eat more healthfully, or work out most mornings, or stick to a certain nutrition plan – are often in conflict with myriad other internal goals. You also, I’m sure, want to get more sleep; spend more time with your family; take a break; feel comforted (perhaps by food?), etc. Our goals also compete with many external factors, like hard-to-resist marketing campaigns (e.g. you NEED pizza right now!) and social and societal pressures. It’s no wonder there’s not an easy, straightforward path from setting goals to taking consistent action on them! Shame and Self-Judgment After this misalignment happens a few times, many of us tend to self-blame, shame, and judge ourselves. We ask ourselves: *What’s wrong with me? Why can’t I get it together and DO what I said I was going to do?* *I’m lazy, fat, [insert any other judgmental word here], etc.* The challenge with this? It only makes things worse. Rather than treating ourselves with compassion, or finding help, we just use criticism to wish the misalignment away. Shame and self-blame can turn into a [vicious cycle](https://www.soundmedicalweightloss.com/blog/vicious-cycle-and-how-it-may-be-hindering-your-success) that’s harmful to any journey, especially one involving healing, mindfulness, or health. The Great Pause One way to get your goals and behaviors more united is to use something I call “***the great pause***.” Use it every time you find yourself caught in “just doing,” caught in a trance of thought or behaviors that are misaligned with your goals. ***Here are the three steps in “the great pause”:*** - When you’re noticing yourself lost in a trance, doing something on auto-pilot, lacking mindfulness, or filled with incessant or obsessive thoughts, just STOP WHAT YOU’RE DOING. - List out all of your ***emotions***, ***feelings*** and ***bodily sensations***. Do so without any self-judgment, shame, or self-blame. You can do this in your head, out loud, or in a journal. Do not judge during this time: no “shoulds” here. - ***ACCEPT***. Allow yourself to experience these emotions, feelings and sensations fully and compassionately, ***without acting on or pushing them away.*** Going back to my 3:30am example, when I noticed myself scrolling through my phone in a trance, these are the steps I could have taken: - Stop scrolling immediately! Put the phone down. - Here’s some of what I was feeling: - What if I don’t fall back asleep? - Is something wrong with me? Why do I always wake up in the middle of the night? - Tightening in my throat, clenching of my jaw. Stomach butterflies. Neck pain. - There’s my neck pain again. Will it always be there? - - Longing: for a hug from my husband (even though he’s asleep). - Just sit with the emotions. Let them come to me and don’t push them away (or act on them). Feeling the urge to grab my phone, and just sitting with it, not acting on it. Sitting in amazement as some of the feelings around needing to sleep, worry about my neck, and worry about insomnia lessen in intensity and dissipate. Not waking husband up for a hug but sitting with that feeling. Noticing that feeling deepening into more feelings of longing, loneliness, anxiety around that fear, sadness about loneliness, etc. Neither pushing these feelings away nor acting on them, but realizing the intensification may be telling me what I’m really feeling and what I’m really needing. In this example, ***scrolling through my phone never could have satisfied the actual need I had*** – which was ***connection with loved ones***. It’s been sorely missing in large part because of the pandemic! This exercise could have helped me realize that and make some decisions about what to do the next day to reconnect. Similarly, you may find yourself unconsciously eating to satisfy a different need you have – perhaps it’s comfort, or exhaustion, or a feeling of safety, or to celebrate some accomplishment. Use the Great Pause to sit with your feelings and identify what it is, exactly, you really need. If these steps feel hard to do on your own, do the pause with someone else (perhaps not at 3:30am, but any other time!) Share your emotions with someone. It can sometimes be easier to untangle what, exactly, you’re feeling when you say it out loud. Give this a try and let us know what you think in comments below or in your next mindfulness coaching session! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Holiday Chicken Cranberry Meatball Bites **Link:** [Holiday Chicken Cranberry Meatball Bites](https://www.soundmedicalweightloss.com/blog/holiday-chicken-cranberry-meatball-bites/) ([md](https://www.soundmedicalweightloss.com/blog/holiday-chicken-cranberry-meatball-bites/index.html.md)) **Description:** The perfect party appetizer! These tender; herb-infused chicken meatball bites bring together all the cozy flavors of the holidays. They're the perfect holiday appetizer for staying full and still enjoying the flavors the season brings. ### Content **Holiday Chicken Cranberry Meatball Bites** The perfect party appetizer! These tender; herb-infused chicken meatball bites bring together all the cozy flavors of the holidays. They’re the perfect holiday appetizer for staying full and still enjoying the flavors the season brings. **Ingredients (Makes ~20–24 meatballs)** **Meatballs** - 1 lb. ground chicken (breast preferred for leanest option) - 1 large egg - 2 tbsp finely minced onion - 2 cloves garlic, minced - 2 tbsp fresh parsley, chopped - 1 tsp dried thyme - 1 tsp dried rosemary - ½ tsp sea salt - ½ tsp black pepper - 1–2 tbsp almond flour *(optional but recommended for structure)* **Low-Sugar Cranberry Glaze** - ½ cup whole cranberry sauce (no-sugar-added preferred) - 1 tbsp balsamic vinegar - 1 tbsp orange zest - ¼ tsp ground cinnamon - Optional: 1–2 tsp honey or monk fruit sweetener, depending on desired sweetness **How to Make It** - Preheat your oven to 400°F and line a baking sheet with parchment paper. - In a mixing bowl, combine ground chicken, egg, onion, garlic, parsley, thyme, rosemary, salt, pepper, and almond flour. - Roll into 1–1.5-inch meatballs and place evenly spaced on the baking sheet. - Bake for 12–15 minutes, or until cooked through (165°F internal temperature). - While the meatballs bake, warm the cranberry glaze ingredients in a small saucepan over low heat for 3–4 minutes, until smooth and glossy. - Toss warm meatballs in the glaze or drizzle lightly over the top. - Serve with toothpicks. Garnish with fresh rosemary or pomegranate arils for a festive presentation. **Nutrition Facts ***(Per 4–5 meatballs, depending on size)* - Calories: ~155 - Protein: 24g - Total Carbohydrates: 6g - Dietary Fiber: 1g - Sugars: 3–4g (mostly from cranberry) - Total Fat: 4–5g - Saturated Fat: <1g - Net Carbs: ~5g *Ground chicken makes these lighter and slightly higher in protein than the turkey version.* --- ## Holiday Eating Guide **Link:** [Holiday Eating Guide](https://www.soundmedicalweightloss.com/blog/holiday-eating-guide/) ([md](https://www.soundmedicalweightloss.com/blog/holiday-eating-guide/index.html.md)) **Description:** 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. Utilize t ### Content 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 holiday season. Allow for some flexibility in your eating plan. - **Communicate Your Goals: **Share your health and wellness goals with your friends and family. When others are aware of your intentions, they may be more supportive and understanding. - **Plan Ahead: **Anticipate social gatherings and plan accordingly. If you know you'll be in a situation with tempting foods, eat a healthy meal before, or bring a nutritious dish to share. - **Stay Hydrated: **Sometimes, feelings of hunger can actually be signs of dehydration. Drink plenty of water throughout the day to help curb unnecessary snacking. - **Practice Mindful Eating: **Pay attention to what you eat and savor each bite. Eating mindfully can help you enjoy your food more and be more aware of when you are satisfied. - **Seek Support: **If you have a close friend or family member with similar health goals, team up for mutual support. Having a buddy can make it easier to resist temptation. Remember, the holiday season is a time to celebrate, but it's also essential to prioritize your health. By being mindful, planning ahead, and seeking support, you can navigate social pressures and enjoy the festivities without compromising your well-being. #### *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Holiday Eating Guide: 6 Tips to Avoid Social Pressure **Link:** [Holiday Eating Guide: 6 Tips to Avoid Social Pressure](https://www.soundmedicalweightloss.com/blog/holiday-eating-guide-6-tips-to-avoid-social-pressure/) ([md](https://www.soundmedicalweightloss.com/blog/holiday-eating-guide-6-tips-to-avoid-social-pressure/index.html.md)) **Description:** Staying on a healthy eating plan is challenging enough during the holidays, not to mention the added pressure from well-meaning friends and family. These 6 empo ### Content 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 Facts About Social Pressure** According to a recent study in The New England Journal of Medicine, people have a *57% greater chance of becoming obese when they regularly associate with friends who are obese.* That percentage increases among close relationships (like best friends). If one person becomes obese, the other has a 71% greater chance of becoming obese too. This study confirms that your social network directly influences your perspective on what’s considered normal. Knowing this gives you a secret weapon to avoid the potential negative influences from friends and family who don't share your priority of eating healthfully. In addition, these 6 strategies can help you navigate the holiday season with poise and confidence. **6 Tips to Avoid Social Pressure** - Don't confuse your value of your relationships with an obligation to eat the same way as other people in the group. You can respect your friends and family without choosing to eat the same way they do. - Be honest with yourself, your family and your friends about your goals for a healthy life. Whether or not they respect your choices, it's important to value your own priorities. - Set clear boundaries in advance for what you will and won’t eat. Have some phrases prepared in advance, such as "no thank you," and "I prefer to keep excess sugar out of my body." - Allow other people to make their own choices about how they respond and what they eat. If your friends get upset or offended by what you choose to eat or not eat, that's their responsibility, not yours. - When possible, socialize with a different group of people who support your healthy lifestyle. Identify yourself with a tribe of people who make healthy choices (even if that tribe is virtual, for example, read fitness magazines instead of cooking magazines). - Before a social event, mentally rehearse the behaviors that will support your goals, like politely saying “no thank you” to sweets and junk food, and maintaining your decision to eat healthfully. Practice holding your ground even when people push. No is a complete sentence, and you do not have to justify your choices to others. Remember that the only person you can ever really influence is yourself. Use these tips as your "secret weapon" for navigating through the tempting minefield of holiday social pressure so you can quietly and confidently emerge on the other side keeping both your relationships and your body healthy and fit. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Holistic Wellness **Link:** [Holistic Wellness](https://www.soundmedicalweightloss.com/blog/holistic-wellness/) ([md](https://www.soundmedicalweightloss.com/blog/holistic-wellness/index.html.md)) **Description:** Click here to learn about holistic centered care and how we apply this at Sound Medical Weight Loss ### Content 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 much at all. For us at Sound Medical Weight Loss, though, taking care of our patients holistically is one of the most critical parts of our practice, and what sets your experience apart, paving the way for optimal wellness from the inside out. We use the word ***holistic*** in its truest sense, using the classic Merriam-Webster definition: **"Concerned with wholes or with complete systems."** So many doctors, wellness centers and clinics will dissect you, focusing solely on the singular aspects that you came in to focus on. But you are a whole person. You can’t be dissected. For example, if you schedule a consultation with Sound Medical Weight Loss to explore our physician-supervised, holistic weight loss programs, ***we’ll help you understand much more than simply the numbers that pop up on your scale*** or diet/exercise recommendations. We’ll look at, for example, your lifestyle: what has worked for you in the past, working hours and patterns, eating and exercise patterns, and what you are most looking forward to and/or dreading about this process. We’ll talk about your emotional history: thought patterns, past trauma, stressors, what you feel may be holding you back, etc. We’ll also talk about other aspects of your health besides your weight, including heart health, gut health, hormonal health, sleep patterns, food sensitivities, and much more. **Our holistic approach lets us customize a plan together for long-lasting lifestyle changes that will optimize how you feel – from the inside out.** If you’re dreading yet another short-term fix that you know won’t last… If you’re worried about the long-term effects of yo-yo dieting to your health… If you’re wanting to get your weight and overall health under control once and for all… **Sound Medical Weight Loss has the holistic, physician-supervised, customized plan for you.** What’s more – every patient who enrolls in our standard three- or six-month program gets a FREE coaching session, in addition to all of the benefits you’ll receive. If you’re already a patient, [call us today](https://www.soundmedicalweightloss.com/) to schedule your free session! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## How can mindfulness help my weight loss journey? **Link:** [How can mindfulness help my weight loss journey?](https://www.soundmedicalweightloss.com/blog/how-can-mindfulness-help-my-weight-loss-journey/) ([md](https://www.soundmedicalweightloss.com/blog/how-can-mindfulness-help-my-weight-loss-journey/index.html.md)) **Description:** We are excited to share how mindfulness can indeed support patients in their weight loss journeys ### Content 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](https://www.pnas.org/content/108/50/20254.short) found that mindfulness-based meditation actually reduces activity in a part of the brain called the default mode network (DMN). This is the network responsible for self-referential thoughts and mind wandering, also colloquially called “monkey-mind” activity. What does this mean for your weight loss journey? Mindfulness actually helps *quiet the nonstop chatter in your brain*, the voice that takes your attention away from the present moment. For many, this helps *pull us out of the *[*vicious cycle*](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421368/)* of preoccupation with food* – that awful cycle in which we can’t stop thinking about food (even when we’re not hungry), which sometimes leads to under- or over-eating, then to feeling shame, then to further preoccupation. We’re better able to just focus on the present moment. - **Help with addiction/cravings **– mindfulness has been shown to have a significant effect on self-control regions of the brain. This, in turn, has been helpful with addiction and cravings, according to numerous [studies](https://www.pnas.org/content/110/34/13971.short). The key factor is that mindfulness helps us separate out the cravings in our minds from taking action on them. We’re able to observe our cravings, notice them, and let them pass. This is particularly helpful with food cravings, especially with powerful ones like sugar! - **Emotional regulation **-- Harvard University researchers have [shown](https://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/) that mindfulness literally changes the volume of your brain. One example is that mindfulness actually increases the thickness in our prefrontal cortex, which affects vision, planning, emotional regulation, and more. Similarly, mindfulness also decreases our brain volume in the amygdala which is responsible for fear, anxiety and stress. Many of us struggle with emotional eating, whether we realize it or not; improvement in emotional regulation is an incredible asset in any weight loss journey. If you could experience these major, scientifically observable, positive changes – wouldn’t you want to get started with more mindfulness in your life right away? That brings us to the final question we get from patients, especially once they hear these details:*** How do I get started with more mindfulness in my life?*** - **Meditation **– this is the best, and quickest, way to begin integrating mindfulness into your life. Many people envision meditation as too “out there” for their liking, or too time-consuming to fit into their schedule, but we promise – no matter who you are or what you do, it’s neither. Given all the scientific studies about the physical changes meditation is proven to make to your brain, I hope we’ve convinced you that it’s not “woo-woo” at all. As for time-consuming, just 5-minutes a day will do it (though consistency – daily – is key)! Some of our favorite, and free, apps are [Insight Timer](https://insighttimer.com/) and [SimpleHabit](https://simplehabit.com/). Download one or both and search for meditations that fit your mood. Over time, you’ll find teachers you love and types of meditations that suit you. For absolute beginners, begin by searching for “body scan meditations.” - **Book recommendations **– there are a number of mindfulness books we love and recommend. Check out [The Untethered Soul](https://www.amazon.com/Untethered-Soul-Journey-Beyond-Yourself/dp/1572245379/ref=sr_1_2?keywords=untethered+soul&qid=1578160908&s=books&sr=1-2) by Michael Singer; [A New Earth](https://www.amazon.com/New-Earth-Awakening-Purpose-Selection/dp/0452289963/ref=sr_1_1?keywords=a+new+earth&qid=1579197028&s=books&sr=1-1) and [The Power of Now](https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808/ref=sr_1_3?keywords=the+power+of+now&qid=1579197045&s=books&sr=1-3) by Eckhart Tolle; and [Mindful Work](https://www.amazon.com/Mindful-Work-Meditation-Changing-Business/dp/0544705254/ref=sr_1_2?keywords=mindful+work&qid=1579197080&s=books&sr=1-2) by David Gelles. A Sound Medical Weight Loss book club is also in the works; stay tuned! - **Courses **– we recommend checking out [MBSR](https://www.psychologytoday.com/us/blog/crisis-knocks/201003/mindfulness-based-stress-reduction-what-it-is-how-it-helps), a formal 8-week-long Mindfulness-Based Stress Reduction course taught around the world (and online). You can search for a course being taught in your area, or for an online version, we highly recommend Inseus Mindfulness. - **Medical Programs **– finally, we are proud to integrate mindfulness so wholly in our medical programs at [Sound Medical Weight Loss](https://www.soundmedicalweightloss.com/). As a patient, you get medical supervision, one-on-one nutritional counseling, behavioral coaching, a robust maintenance program, as well as easy-to-access online and mobile tools that help you stay on track. Ready to learn more? [Give us a call](tel:+14252090824) or [book an appointment online](https://www.soundmedicalweightloss.com/contactus) to get started with one of our mindfulness-based programs. We are looking forward to hearing from you! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## How to Avoid Dangerous Ingredients & Be a Smart Label Reader **Link:** [How to Avoid Dangerous Ingredients & Be a Smart Label Reader](https://www.soundmedicalweightloss.com/blog/how-to-avoid-dangerous-ingredients-be-a-smart-label-reader/) ([md](https://www.soundmedicalweightloss.com/blog/how-to-avoid-dangerous-ingredients-be-a-smart-label-reader/index.html.md)) **Description:** 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 w ### Content 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 item with high fructose corn syrup back on the shelf without even a glance at me. This simple rule eliminated about 80% of grocery items and limited the majority of my shopping to the peripheral aisles. Why eliminate High Fructose Corn Syrup? High fructose corn syrup is a cheap “super sugar” extracted from the by-products of the corn industry. After an 8 step refining process, it becomes a 4 carbon molecule that is 4 times sweeter than cane sugar. Ubiquitous in industrial foods, you’ll find it in everything from ketchup, bread, baked goods, candy, crackers, cereal, sodas, even supposedly “healthy” protein bars and diet protein drinks. New research suggests that high fructose corn syrup does not appear to trigger leptin, the hormone that helps us register feelings of satiety in the brain. Subjects in the study ate more than those eating products made with cane sugar. Additionally high fructose corn syrup is a known inflammatory trigger, raises triglycerides, and increases your tolerance for sweets. It certainly promotes a sweeter palate. The more sweets you eat, the more sweets you crave, and we know where that leads! This is why I recommend that one of the first things to eliminate from your pantry is all foods containing high fructose corn syrup. Instead use Stevia, coconut sugar, honey, or agave syrup if it is okay on your diet plan. Precautions and Guidelines for Oils I also recommend getting rid of all foods made with “hydrogenate vegetable oil” or “partially hydrogenate vegetable oils.”. These are all forms of dangerous “trans-fats.” I also suggest avoiding corn oil, soy oil, or cottonseed oils. These oils all highly undergoes process, which may give them a long shelf life in processed foods, but your arteries don’t need these industrial oils at all, and your body gets absolutely no nutritional value from them. Instead, opt for extra virgin olive oil, coconut oil, almond, walnut, avocado, flax or grape seed oil as part of ingredients. These are all high in omega-3 fatty acids, which are anti-inflammatory and help prevent heart disease. Avoid Misleading Claims & Stealth Advertising Traps Many food companies are claiming that their products are with Omega-3’s. Obviously the food industry is attempting to get in on this heart healthy campaign by adding in this beneficial ingredient. However, on closer inspection many of these products have as little as 32 mg per serving. This is far less than the recommended 1000-1500 mg daily. That equates to 1/10 of the amount of Omega-3 found in 1/2 ounce of salmon. “Made with” implies that it’s been added afterwards, in other words processed, so be cautious. Another misnomer that really irks me is “Made with whole grains”. You’ll find this claim on packaging for of bread, cereals, crackers, and even yogurt. Unfortunately, companies aren’t part of the requirement to disclose the actual amount of whole grains included. This kind which is often less than a few grams per serving. In order to truly benefit from the added fiber, vitamins, and minerals in the grains you do eat, be sure to opt for products made from “100% whole grains”. This ensures that you are not eating a bunch of refined flour (essentially junk food) disguised as healthy food. Sprouted grains are even better! When recent research strongly suggested that a diet high in fiber supports healthy heart and colon function, the industrial food companies quickly added “high fiber” to their marketing campaigns especially for common ingredients. Cereals, breads, and energy bars claim to offer up to 35% of the daily fiber requirement. Unfortunately much of this added fiber is man-made or salvaged from plant by-products. The optimistic research on fiber is based on naturally occurring fiber only. It is better to get your fiber from natural sources like berries, vegetables, and beans. Be a Smart Label Reader for Ingredients Read labels carefully to get a healthful jump start on your spring cleaning. Removing high fructose corn syrup, unhealthy oils, and misleading additives will help you de-clutter your kitchen and detoxify your system. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## How to Set Effective Goals **Link:** [How to Set Effective Goals](https://www.soundmedicalweightloss.com/blog/how-to-set-effective-goals/) ([md](https://www.soundmedicalweightloss.com/blog/how-to-set-effective-goals/index.html.md)) **Description:** Setting effective goals is essential for success. But HOW you set goals determines whether you are poised for achievement or frustration. In Harvard Business S ### Content 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, as a prescription-strength medication.” Misguided goal setting may emphasize the wrong things and lead to extreme behaviors. Even worse, abandoned goals tend to breed anti-motivational states of cynicism and hopelessness. Conventional goal-setting wisdom engages the acronym of S.M.A.R.T. It is a reminder to set goals that are Specific, Measurable, Attainable, Realistic and Time-bound. In addition to applying these fundamental principles, here are some major pitfalls to avoid: The Top Ten Goal Setting Mistakes 1. Choosing a goal that you aren’t fully willing to follow through on. Kurt’s wife wants him to quit chewing tobacco, and while he wanted to please her, he isn’t truly willing to give up his habit. He goes through the motions on the surface, but never fully committed to quitting. 2. Selecting a goal that is beyond your personal control. Deborah set effective goals to earn an extra $50,000 by spring, without taking into account changes in the marketplace. When she didn’t achieve her goal, she inaccurately presumed that she isn’t as qualified as her competitors, and lost much of her confidence and enthusiasm. 3. Making your criteria for success an “all or nothing” proposition. Jack assumes he is a failure because he set his goal to lose 30 pounds in six months, and at the end of it all, his net loss is only 10 pounds. In the context of “all or nothing” thinking, Jack abandons his goal as unattainable. 4. Choosing a goal that’s not a high enough priority. Ann set a goal to lose weight, but she values her diet of hot dogs and loves to spend time playing computer games. When push came to shove, she chooses her current lifestyle as a higher priority than making time to exercise and choosing healthy foods. 5. Assuming you can jump in without planning or rehearsing potential scenarios. John is eager to fulfill his New Year’s Resolution of quitting drinking alcohol, but when he was out with friends and they bought him a drink, he was unprepared and went along with the crowd. Assuming he is a failure, he soon abandons his goal. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Hydration And Weight Loss **Link:** [Hydration And Weight Loss](https://www.soundmedicalweightloss.com/blog/hydration-and-weight-loss/) ([md](https://www.soundmedicalweightloss.com/blog/hydration-and-weight-loss/index.html.md)) **Description:** Hydration and weight loss are closely related, as staying properly hydrated can support your overall health and aid in weight loss efforts. ### Content It’s no secret that drinking water is good for your health especially in warmer weather, but what about when it comes to weight loss. Well in 2015 there was a study done in which individuals drank water with their meals for a total of 24 weeks and they all lost almost 14% more weight than those who did not drink water with their meals. This is because water is important to maintain break down what we eat, without water the body cannot properly metabolize fats and carbohydrates, this is called lipolysis. Hydration and weight loss are closely related, as staying properly hydrated can support your overall health and aid in weight loss efforts. Here are some easy tips: - **Drink Plenty of Water**: Aim to drink at least 8 glasses (64 ounces) of water per day, or more if you are physically active or live in a hot climate. - **Start Your Day with Water**: Drinking a glass of water right after waking up can kickstart your metabolism and help flush out toxins. - **Replace Sugary Drinks**: Cut down on sugary sodas, juices, and energy drinks, which are high in calories and provide little nutritional value. Try infused water with frozen fruit instead. - **Use Water as an Appetite Suppressant**: Drinking water before meals can help you feel fuller, reducing the amount of food you eat. This can aid in portion control and weight management. - **Monitor Your Urine Color**: Aim for pale yellow urine, which indicates good hydration. Dark yellow or amber-colored urine may indicate dehydration. - **Include Hydrating Foods**: Many fruits and vegetables have high water content, such as watermelon, cucumber, oranges, and lettuce. These can contribute to your overall hydration. - **Drink Water Regularly Throughout the Day**: Don't wait until you're thirsty to drink water, as thirst is a sign that you're already slightly dehydrated. - **Consider Electrolytes**: If you're engaging in intense exercise or sweating heavily, consider replenishing electrolytes with sports drinks or coconut water. - **Make Hydration a Habit**: Incorporate drinking water into your daily routine, such as carrying a water bottle with you, setting reminders, or using apps to track your intake. Remember, while staying hydrated is important for overall health and can support weight loss, it should be part of a comprehensive approach that includes a balanced diet and regular physical activity. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Hydroquinone: Dark Spots **Link:** [Hydroquinone: Dark Spots](https://www.soundmedicalweightloss.com/blog/hydroquinone-dark-spots/) ([md](https://www.soundmedicalweightloss.com/blog/hydroquinone-dark-spots/index.html.md)) **Description:** Let's talk about dark spots and hydroquinone (the most common ingredient to address dark spots). Review the products we most recommend to reverse the clock! ### Content 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 the products we most recommend to reverse the clock! **What are dark spots/hyperpigmentation?** Dark spots, or hyperpigmentation, results from irregular synthesis of melanin in the skin. It can also happen (or worsen) because of inflammation caused by environmental or internal factors, such as emotional or physical stress. **Hydroquinone** We find patients frequently turning products with hydroquinone as a “quick fix” for their dark spots and hyperpigmentation. According to [Quartz magazine](https://qz.com/727195/medically-lightening-your-skin-really-isnt-good-for-it/), “In the US, dermatologists can prescribe creams or lotions containing about 4% hydroquinone for patients with skin conditions, and some products approved for over-the-counter use contain 1.5% to 2% hydroquinone. These creams are topical, and partially block a chemical reaction in our skin that produces melanin. Melanin gives our skin (and eyes and hair) pigment; less melanin means lighter skin.” While products containing hydroquinone have been shown to be temporarily effective in reducing dark spots in some cases, it has done so at a cost – and with side effects. First, hydroquinone is not for sensitive skin types. It will cause “irritation on the skin that will manifest with redness, scaling, and itchiness.” More concerningly, there are questions about the longer-term health risks posed by hydroquinone. The chemical [has been banned](https://www.motherjones.com/politics/2011/04/skin-lightening-hydroquinone/#:~:text=The%20health%20risks%20posed%20by,%2C%20the%20EU%2C%20and%20Australia.&text=If%20hydroquinone%20weren) by Japan, EU and Australia. It’s regarded safe and effective by the FDA in the US, but the FDA also acknowledges it contains a known carcinogen. **Effective Alternative** The Sound Medical Weight Loss aesthetics team worked to find the right products for our patients’ hyperpigmentation needs. It had to be safe, effective, and of course couldn’t contain hydroquinone. We chose the **Epionce MelanoLyte Skin Brightening System.** The Brightening System is a two-product hydroquinone-free system that addresses irregular pigmentation. It’s clinically proven to provide results similar to 4% hydroquinone regimens, but without rebound, irritation, or a need to cycle off. It is an effective long-term therapy. **Continue with a Barrier-Booster and UV Protection** It’s critical to nourish and protect your skin, especially when you’re treating it with products that can be drying and/or stripping like peels, acids, etc. For a moisturizer, we recommend choosing something more intense. We like Epionce’s Intensive Nourishing Cream, which provides synergistic anti-inflammatory benefits to the MelanoLyte products, while repairing the damaged skin barrier. It also includes azelaic acid, which has additional brightening and pigmentation reduction properties. A little goes a long way with this cream, so even patients who don’t think they have dry skin will experience benefit from using this ultra-hydrating cream. SPF is also critical – every single day (rain or shine!) We’ve talked about Epionce’s Daily Shield Tinted SPF 50 before because we LOVE it. It helps even out skin tone and provides protection against UV rays and pollution. Daily Shield also does not include the ingredients typically found in sunscreens that can trigger inflammation, such as avobenzone, octocrylene, octinoxate or oxybenzones. **Give us a call or swing by to get your hands on these Epionce products today!** *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## High Protein Gluten & Grain Free Flatbread Recipe **Link:** [High Protein Gluten & Grain Free Flatbread Recipe](https://www.soundmedicalweightloss.com/blog/january-recipe/) ([md](https://www.soundmedicalweightloss.com/blog/january-recipe/index.html.md)) **Description:** High Protein Gluten & Grain Free Flatbread Recipe ### Content High Protein, Gluten & Grain-Free Flatbread **Ingredients:** 1/2 cup cottage cheese 2 large eggs 1 tbsp ground flaxseed or chia seed (optional for added texture) Pinch of salt Butter or olive oil (for cooking) **Instructions:** - Mix Ingredients:In a blender or bowl, whisk together the cottage cheese, eggs, ground flaxseed (if using), and salt until smooth. - Heat Pan:Heat a nonstick skillet over medium heat and add a little butter or olive oil. - Cook Flatbread:Pour a portion of the batter into the skillet and spread it into a round shape. Cook for 2-3 minutes on one side until the edges set. - Flip:Flip the flatbread carefully and cook for another 2-3 minutes until lightly browned. - Serve:Use immediately or store for later. This flatbread works great as a wrap or side. **Macro’s** Entire Recipe: Calories: ~200 Protein: ~20g Fat: ~12g Carbohydrates: ~3g Fiber: ~0g Net Carbs: ~3g --- ## Summer Citrus Chicken Salad with Avocado & Pumpkin Seeds **Link:** [Summer Citrus Chicken Salad with Avocado & Pumpkin Seeds](https://www.soundmedicalweightloss.com/blog/july-recipe/) ([md](https://www.soundmedicalweightloss.com/blog/july-recipe/index.html.md)) **Description:** Summer Citrus Chicken Salad with Avocado & Pumpkin Seeds ### Content **Summer Citrus Chicken Salad with Avocado & Pumpkin Seeds** This salad is refreshing, high in protein, rich in vitamin C (for collagen production), and includes healthy fats that support skin elasticity. Pumpkin seeds add a zinc boost — another skin-loving mineral. **Ingredients (Serves 2)** - 2 grilled chicken breasts, sliced (about 6 oz total) - 4 cups mixed greens (arugula, spinach, romaine) - 1/2 avocado, sliced - 1/2 cup cherry tomatoes, halved - 1/2 cup orange segments (or grapefruit for a tangy twist) - 1/4 cup cucumber, thinly sliced - 1 tbsp red onion, thinly sliced - 2 tbsp pumpkin seeds (pepitas) - Optional: Fresh mint or basil leaves for garnish **Dressing** Whisk together: - 1.5 tbsp olive oil - 1 tbsp fresh lemon juice - 1 tsp Dijon mustard - 1 tsp honey (or omit for lower sugar) - Salt and pepper to taste **Instructions** - Toss greens, citrus, avocado, cucumber, and red onion in a large bowl. - Top with sliced grilled chicken and pumpkin seeds. - Drizzle with dressing and toss gently to coat. - Garnish with fresh herbs and serve chilled. **Nutrition (per serving)** - Calories: ~ 425 - Protein: ~ 30g - Carbs: ~ 17g (mostly from veggies and citrus) - Fiber ~ 6 g - Fat: ~ 25g (from avocado, olive oil, and seeds) - Skin Support: Vitamin C, E, zinc, and healthy fats --- ## Key points you should know about your weight during perimenopause and menopause **Link:** [Key points you should know about your weight during perimenopause and menopause](https://www.soundmedicalweightloss.com/blog/key-points-you-should-know-about-your-weight-during-perimenopause-and-menopause/) ([md](https://www.soundmedicalweightloss.com/blog/key-points-you-should-know-about-your-weight-during-perimenopause-and-menopause/index.html.md)) **Description:** Many women experience weight gain during perimenopause and menopausal hormone changes. ### Content 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. A decline of female sex hormones may lead to weight gain, achy joints, fatigue, sleep disturbance, mood changes, decreased libido, and hot flashes. While bioidentical hormones can certainly relieve many of these symptoms, specific diet and exercise changes must be addressed. For example, women process alcohol much slower as we mature. And alcohol leads to more weight gain. Additionally, women become more insulin resistant, which results in more abdominal weight gain. We don’t process carbs and sugar as efficiently as in our 20s and 30s. Cortisol levels go up without the opposing sex hormones, so there may be an increase in anxiety or irritability. So how do we maintain a healthy weight amidst all these changes? First and foremost is eating a healthy (and moderately low carb) whole food diet, with lots of veggies and lean, clean proteins. Something like the South Beach diet is a good example. This counters the weight gain effects of the increase in insulin resistance. Exercise is the next most important factor in breezing through menopause. Consistent, low impact exercise that includes some strength training and cardio such as hiking, yoga, walking and Pilates. And two days per week is not enough! Shoot for 4 – 5 days per week for at least 20 minutes at a time. Mix it up, and make it a part of your every day, have fun with it! Get your hormones checked regularly to determine if there are any imbalances or deficiencies. Hormones are a moving target and can change dramatically in a matter of months. The combination of hormone balancing, diet refinement, supplements/herbs and exercise can support you through your power years in peace and happiness. We can help you decide whether hormone therapy, Vitalia, or supplements and natural herbs are right for you. Your team at Sound Medical Weight Loss is here to guide you on your journey. Wondering where your hormones are? Call us to schedule an appointment today. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Lamb Shoulder Chops **Link:** [Lamb Shoulder Chops](https://www.soundmedicalweightloss.com/blog/lamb-shoulder-chops/) ([md](https://www.soundmedicalweightloss.com/blog/lamb-shoulder-chops/index.html.md)) **Description:** Lamb Shoulder Chops with Four Herbs - Credit: The Herbal Kitchen by Jerry Traunfeld (Chef of Herb Farm) ### Content 4 lamb shoulder blade chops (2 1/2 to 3 pounds) 2 1/2 teaspoons of kosher salt 1 tablespoon coarsely chopped rosemary 1 tablespoon coarsely chopped thyme 2 tablespoons coarsely chopped Greek oregano four cloves of garlic, finally chopped 1/4 cup, plus 2 tablespoons of olive oil 1/4 cup coarsely chopped spearmint Sprinkle both sides of the lamb chops with 2 teaspoons of the salt. Stir the rosemary, thyme, oregano, garlic, and olive oil together in a large mixing bowl. Scoop half of this marinade into a small sauce pan for a topping after the chops are grilled. smear both sides of the chops with the remaining marinade and let them sit in the bowl until you are ready to grill. Refrigerate them if you will be more than one hour. Heat grill to high. When it's ready grill the chops until they are approaching medium well. Cover if necessary and cook long enough so that the connective fat has a chance to render and relax, but not so long is it chops become dry. Let the chops rest on a platter for 5 to 10 minutes. Put the saucepan with the reserved marinade over medium heat and stirred until the garlic cooks for one to two minutes. Stir in the mint and the remaining half teaspoon of salt. Brush the herb oil over the chops and serve. *Author - Guest Author* --- ## Lobster Bisque **Link:** [Lobster Bisque](https://www.soundmedicalweightloss.com/blog/lobster-bisque/) ([md](https://www.soundmedicalweightloss.com/blog/lobster-bisque/index.html.md)) **Description:** Blog | Lobster Bisque ### Content Steam 2 lobster tails (1 per person) until shell turns bright red, approximately 5 minutes. Let cook in ice water, then cut tail down center of underside and remove lobster meat. The lobster will not be completely cooked through yet. Keep the tail shells, these will be used to flavor the soup broth. Roughly chop lobster meat into chunks. Heat 2 T butter in pan, then add 2 - 3 stems of fresh basil to melted butter. In a large stew pan, sauté lobster meat in the butter and basil until just cooked through, about 3 minutes. Remove lobster from pan and set aside. Then, add the following ingredients to the remaining butter and basil in the stew pot: 2 leeks, cut white part into thin slices, and the green part into 1 inch long pieces 2 peeled carrots, chopped 1 onion, finely chopped 1 whole bell pepper, seeds and stem removed, and chopped 2 stalks celery, chopped 2 cloves garlic, roughly chopped 2 bay leaves Sautee on medium heat until tender, 8-10 minutes. Add: 2 teaspoons salt and pepper to taste 1 Tablespoons tomato paste Lobster tail shells 1/4 cup Cognac or Pernod 1/2 bottle dry white wine 2 cups clam, fish, or chicken broth Juice of 1/2 lemon 3-4 stems of basil with leaves Cover and bring to a soft boil for 15 minutes. Remove and discard the lobster shells and bay leaves. Place ingredients in blender until smooth. Pour blended soup back into stew pan and reheat if necessary, then stir in lobster chunks. Enjoy! --- ## 4 ingredient no bake macadamia nut coconut Samoa’s **Link:** [4 ingredient no bake macadamia nut coconut Samoa’s](https://www.soundmedicalweightloss.com/blog/macadamia-cookies/) ([md](https://www.soundmedicalweightloss.com/blog/macadamia-cookies/index.html.md)) **Description:** 4 ingredient no bake macadamia nut coconut Samoa’s - Plus tips on why these are better! ### Content 4 ingredient no bake macadamia nut coconut Samoa’s - Plus tips on why these are better! (Makes 12 cookies – 124 calories per cookie, 10 net carbs, 1 g protein, 8 g fat) 7 pitted medjool dates, soaked in warm water for a couple of minutes until soft In a food processor, add 1 ounce of macadamia nuts and blend until a fine choppy consistency Next add the dates, add a tiny amount of that warm water if needed to make smooth Add 1 cup of coconut flakes to the food processor, blend again Roll mixture into balls, about the size of a small mandarin orange Place them on a lined baking sheet and then flatten them with a spoon Poke a small hole in the middle Pop into the freezer while you melt your chocolate Use Lily’s Dark chocolate chips (1/2 cup) melted with 1 tsp of butter Take the sheet out of the freezer and drizzle the melted chocolate over the cookies Place the cookies back into the freezer for 30 mins Enjoy!! Why these are a better alternative: A better balance if you're looking to reduce your sweetness craving and calorie count while enjoying the option of having a cookie. Example: A small store-bought cookie (e.g., 1 Chips Ahoy) is ~50–70 kcal but is smaller, less filling *think no healthy fats or fiber, and made with refined sugar/flour. While a larger cookie (think bakery-style cookies) can be 200–300 kcal each and have more refined sugar/flour. --- ## Making Your Goals Stick **Link:** [Making Your Goals Stick](https://www.soundmedicalweightloss.com/blog/making-your-goals-stick/) ([md](https://www.soundmedicalweightloss.com/blog/making-your-goals-stick/index.html.md)) **Description:** If you've ever wondered why our goals are fleeting, learn here how to change your goal setting patterns to achieve your goals realistically! ### Content 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 given yourself a New Years' resolution, only to give it up weeks later? How many goals have you had to re-start in your lifetime? Research shows that **only 8% of people who set goals actually achieve them. ** Fear not, though -- with today’s blog post and **the support of Sound Medical Weight Loss staff, you're going to be part of that 8%.** There's a reason goal achievement is so hard. It's because setting goals is not enough -- we have to also do the work to make them sticky. **Here are my FIVE GOLDEN RULES to making your goals STICK, and achieving them like a boss:** **1. Feel the _____... and do it anyway.** There may be a multitude of feelings holding you back -- fear, discomfort, worry, tiredness, etc. Any number of thoughts, sensations or emotions may come up. Feel them... but do the hard thing anyway. Let this be your guiding principle throughout your goals journey. Feel the fear... and take the next step anyway. Feel tired... but head to the gym anyway. Feel nervous and silly... but introduce yourself to that new person anyway. You'll have thoughts, but you won't feel obliged to do what your thoughts say. You'll feel -- but you won't be beholden to acting on those feelings. **2. Create a mantra.** Having a personal mantra is a powerful way to remind yourself of what you’re capable of, how far you’ve come in your life, and how strong you are. It is especially powerful as an ally through big personal journeys like weight loss, and when setting big, bold goals. Your mantra is the ultimate positive reflection of your spirit. It feels, in many ways, like an uplifting affirmation and a massive confidence boost. [Here's my favorite exercise](https://www.soundmedicalweightloss.com/blog/find-your-personal-mantra) to help you come up with a personalized mantra you'll love. **3. Do some visualization.** Visualization is powerful, and not just in a woo-woo way -- it actually helps us adopt the mindset required to go after big, bold, difficult goals with confidence and resilience. Some tools include [meditation](https://www.soundmedicalweightloss.com/blog/meditations-for-every-mode) (guided future-self meditation especially), vision boarding, and journaling. **4. Create a sense of urgency. ** Too often, our focus is dominated by "urgent" tasks -- things with a defined deadline and a sense of emergency (e.g. emails awaiting a response, deadlines given by your manager). Urgent tasks are sometimes also super important, but not always. On the other hand, our goals are often incredibly important, but lack a sense of urgency, so they often get pushed to the bottom of our to-do lists (for example – getting in a workout). Adjust this by creating a false sense of urgency for each of your goals. Create deadlines; add your goals to your calendar; create reminders that you'll see frequently; get an accountability buddy (see #5 below). The more you create a sense of urgency for your important tasks, the more balanced your focus will become. **5. Get an accountability buddy.** Hire a coach or find someone who has a set of similarly ambitious goals to keep you accountable. Commit by sharing your goal, and then sharing progress toward that goal weekly or monthly. Get and give feedback with an open mind. Schedule meetings with your accountability buddy and commit to not canceling them - ever! Also remember, if you’re enrolled in the 3 or 6 month package with Sound Medical Weight Loss, one mindfulness coaching session is included – FREE. Take advantage of it! **If you'd like more support getting your goals to "stick", *contact us* - we approach your journey holistically, with a comprehensive, mindfulness-based toolkit. We're here for you.** *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Pregnancy Weight Gain: What’s Expected & How to Manage It **Link:** [Pregnancy Weight Gain: What’s Expected & How to Manage It](https://www.soundmedicalweightloss.com/blog/managing-pregnancy-weight-gain/) ([md](https://www.soundmedicalweightloss.com/blog/managing-pregnancy-weight-gain/index.html.md)) **Description:** Pregnancy Weight Gain: What’s Expected & How to Manage It ### Content **Pregnancy Weight Gain: What’s Expected & How to Manage It** *Expert Recommendations from Sound Beginnings Pregnancy Program Providers* **Monitoring Weight Gain & Staying Active Tips to work on with your OB and your Sound Pregnancy team Pregnancy is a time of incredible transformation, both physically and emotionally. One of the most common concerns for expectant mothers is weight gain. How much is really needed, what’s considered healthy, and how to ensure that both mom and baby are getting the right nutrients for optimal growth and development. Understanding the balance of healthy weight gain is key to a strong pregnancy and postpartum recovery. Understanding Recommended Weight Gain The amount of weight a woman should gain during pregnancy depends on her pre-pregnancy body mass index (BMI). General guidelines from the American College of Obstetricians and Gynecologists (ACOG) suggest: Underweight (BMI < 18.5): Gain 28-40 lbs Normal weight (BMI 18.5-24.9): Gain 25-35 lbs, Twins: 37-54 pounds Overweight (BMI 25-29.9): Gain 15-25 lbs, Twins: 31-50 pounds Obese (BMI ≥ 30): Gain 11-20 lbs, Twins: 25-42 pounds These recommendations ensure that your baby receives adequate nutrition while reducing the risk of complications like gestational diabetes, preterm birth, or excessive postpartum weight retention. Here is what it looks like in calories: First Trimester: No extra calories or weight gain is needed. Total weight gain about 1-5lb during this time. Second Trimester: Requires an average of an extra 340 calories a day, weight gain .5-1lb/week. Third trimester: Requires an average of an extra 450 calories a day, weight gain is .5-1lb/week. Here at Sound Medical Weight Loss, we know that healthy weight gain during pregnancy is about providing essential nutrients for your baby while maintaining your own well-being. By focusing on nutrient-dense foods, staying hydrated, and including movement, working alongside your OB and one of our Providers, you can support a smooth pregnancy and recovery. Every woman’s journey is unique, this is where we support you with personal guidance. Curious to know what that might be for you? Schedule a first-time consultation with us to start the conversation. Remember, nourishing yourself means nourishing your growing baby! --- ## Meditations for Every Mode **Link:** [Meditations for Every Mode](https://www.soundmedicalweightloss.com/blog/meditations-for-every-mode/) ([md](https://www.soundmedicalweightloss.com/blog/meditations-for-every-mode/index.html.md)) **Description:** Read more here about the powerful benefits of meditation ### Content Roundup: Meditations for Every Mode There is now [ample scientific research](https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#3a3c158a1465) 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: - Meditation helps [calm down our “monkey mind”](https://www.pnas.org/content/108/50/20254.short) (our mind’s tendency to wander, which is associated with decreased happiness, worry and anxiety) - Meditations’ effects rival those of antidepressants and has been shown to reduce anxiety, including [social anxiety](https://academic.oup.com/scan/article/8/1/65/1694784) - Meditation [physically increases the volume of our brains](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/), particularly in the areas responsible for learning, memory, and emotional regulation - Studies show that [meditation even helps slow down aging brains](https://www.frontiersin.org/articles/10.3389/fpsyg.2014.01551/full) - A number of studies show that meditation can help with [addictive behavior](https://www.pnas.org/content/110/34/13971.short) and with [preventing relapses](https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1839290) With all of these promising results, we frequently encourage patients to add meditation to their holistic weight loss or self-care journeys. **The key to receiving these benefits, though, is** **consistency**. Just like physical muscle can only be built through consistency (e.g. going to the gym a few times a week, not just once a month), you’ll generally only gain meditation’s benefits by consistently meditating. Try meditating for 1 minute 5x a week to start, building up to 5 minutes daily as your practice grows. **Another key: finding meditations you love. **There are millions of meditation teachers, styles and genres to choose from – it’s wonderful to have choice, but it can be overwhelming! Below, we’ve pulled together some of our favorite FREE meditations across the internet* for every mood, need and mindset. The meditations we’ve curated are all guided, though you can certainly practice meditating on your own, unguided. **Self-Confidence/Self-Love** - [Self-Love for the Feminine](https://insighttimer.com/jasonmcgrice/guided-meditations/self-love-for-the-feminine) – a moving and beautiful meditation that helps embrace all parts of you. Despite its title, this is not only for women meditators – it’s for everyone. - [Quick Confidence](https://insighttimer.com/andrewjohnson/guided-meditations/quick-confidence) – a short boost of confidence led by a teacher with a soothing, calming voice. - [Loving Yourself: An Energetic Transmission](https://insighttimer.com/pub5094365/guided-meditations/loving-yourself-an-energetic-transmission) – a 7-minute body scan plus positive affirmation meditation that helps connect you to a sense of positivity and self-love. **Boost of Positivity and Focus** - Hypnotic Journey to Weight Loss by Lauren Archer (in SMWL app à resources à audio files) - The Heart of Centering by Lauren Archer (in SMWL app à resources à audio files) - [Gratitude](https://insighttimer.com/getahelmet) – one of my personal favorites, and one of the shortest on this list at 5 minutes. I meditate to this track at least twice a week and it nearly always brings joyful tears to my eyes! - [Quick Calm](https://insighttimer.com/harvestinghappiness/guided-meditations/quick-calm) – a short form of [body scan meditation](https://www.mindful.org/7-qualities-mindfulness-trained-body-scan/) to move you from anxious to calm in just 5 minutes. - [5 minute meditation](https://insighttimer.com/hughbyrne/guided-meditations/5-minute-meditation-2) – another body scan meditation that’s effective in bringing you back into calm, energetic focus. **Sleep Meditations** - [Yoga Nidra Stairway to Heaven](https://insighttimer.com/tanisfishman/guided-meditations/yoga-nidra-stairway-to-heaven) – another deeply relaxing, uplifting, meditation to help you fall asleep at night. Yoga Nidra meditation can also be used mid-day or anytime you need a break – it’s said that a short Yoga Nidra practice (usually between 30 and 45 minutes) gives you the equivalent sense of rest of 2-4 hours of sleep. - [Guided Relaxation for Weight Loss](https://www.youtube.com/watch?v=E5dE0Itdqk8) – this is technically a hypnosis track, meant to be listened to as you drift into a calming, relaxed state. It functions in a similar way as does meditation, putting you in a deeply calming mindset “whereby you can finally accept and wholly embrace all of the positive, protective energies that your own healthy body is craving.” I personally found this to be a powerful addition to my practice. You may want to listen to it with a pair of comfortable headphones or even a sleep mask with embedded Bluetooth speakers so that you can drift off to sleep without interruption. - [Heal While you Sleep with Binaural Beats](https://www.youtube.com/watch?v=bFkbZM9z958) – while this meditation is designed to help you drift off to sleep, it also includes two powerful additions: positive affirmations, which help boost self-confidence, and [binaural beats](https://www.psychologytoday.com/us/blog/sleep-newzzz/201810/how-can-binaural-beats-help-you-sleep-better), which trigger the brain to relax even more deeply. To get the benefit of the binaural beats, it’s critical to listen to this particular meditation with headphones. - [Floating in the Stars](https://www.youtube.com/watch?v=N4qCFFBrrgk) – fall asleep to the feeling of floating in the stars, as the title suggests. The background music and the voice of the meditation teacher are incredibly soothing. **Rituals/Other** - [Bath meditation](https://www.youtube.com/watch?v=qFJJxYXnHnA) – lovely to listen to as you’re taking a bath. It’s 8 minutes long, but it makes your bath feel like a luxurious ritual. - [Longer bath meditation](https://www.youtube.com/watch?v=NJAaQyTBXyM) – this one is a bit longer at 18 minutes, giving you even more time to savor and be mindful. - [Full moon practice for clearing and letting go](https://insighttimer.com/juliejcp/guided-meditations/full-moon-meditation-for-clearing-and-letting-go) – this meditation is meant to be practiced either on the day of the full moon, or up to three days pre- or post. It’s a powerful practice to tap into each month to reconnect with what energizes you and what you may need to shed. - Future-self meditation – this genre of meditation is based in visualization, which can be challenging for some. It is powerful, though, especially when on a longer journey with big goals, like a health or weight loss journey. A future-self meditation is not aimed at “revealing” who you’ll be in the future like a crystal ball; rather, it helps you crystallize your vision more solidly, work through some of the blockers you’re encountering, and perhaps see your journey in a new light. There are two versions I use and love, linked below. I recommend listening to them and then journaling for 5-10 minutes afterward, free-writing to simply let yourself note down everything you felt, noticed and thought. - Jessica May Tang’s version—I really enjoyed this one. It’s got a bit more visualization in it. - [Bri Seeley’s version](https://drive.google.com/file/d/0B5jny36GtOFRRFQ3QkZlem1JSTQ/view) – lighter on the visualization, heavier on the dialogue between you and your future self. What’s your favorite meditation you’ve come across? Please share it with us in comments below! **note: a number of meditations linked here are sourced from *[*Insight Timer*](https://insighttimer.com/)*, an app with tens of thousands of FREE meditations you can listen to directly on any internet-connected device. While SMWL is not affiliated with Insight Timer, we love, use and recommend this app highly. We also include meditations from YouTube, and, of course, from our own SMWL app.* *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Mediterranean Sardine Plate **Link:** [Mediterranean Sardine Plate](https://www.soundmedicalweightloss.com/blog/mediterranean-sardine-plate/) ([md](https://www.soundmedicalweightloss.com/blog/mediterranean-sardine-plate/index.html.md)) **Description:** Mediterranean Sardine Plate ### Content #### Mediterranean Sardine Plate When you’re looking for a lunch or dinner that’s flavorful and nutrient-packed, sardines are a powerful choice. They’re rich in omega-3s, vitamin D, calcium, and high-quality protein — all while being one of the most sustainable seafood options you can put on your plate. Today, we’re highlighting two exceptional brands — **Fishwife **and **Wild Planet** — and showing you how to turn their premium sardines into a beautiful **Mediterranean Sardine Plate **that’s perfect for a healthy lifestyle. We’ve also lightened it up slightly to make it lower in calories while still full of flavor and nutrients. **Mediterranean Sardine Plate** **Serves: **1–2 **Prep Time:** 10 minutes **Protein:** ~30g per serving **Calories:** ~440 kcal per serving **Ingredients:** - 1 can sardines in extra virgin olive oil (**Fishwife** or **Wild Planet**) - 1 cup roasted cauliflower florets (cooled or warm) - ½ cup cucumber slices - ½ cup marinated artichoke hearts (paleo-friendly) - 6 olives (green or Kalamata) - 1 tbsp tahini - 1 tbsp fresh lemon juice - 1 tsp olive oil - Fresh parsley for garnish - Salt and pepper to taste **Instructions:** - **Prepare the base:** Arrange roasted cauliflower, cucumber slices, marinated artichokes, and olives on a plate. - **Add the star of the plate:** Place sardines (drained but keep a little of the olive oil for flavor) in the center. - **Make the drizzle:** In a small bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper until smooth. Add a splash of water if needed for consistency. - **Finish & serve: **Drizzle sauce over the vegetables and sardines, garnish with fresh parsley, and enjoy immediately. **Where to purchase quality sardines:** **Fishwife** - Sustainably wild-caught off Cornwall, hand-packed in Galicia, Spain. - MSC-certified fisheries, single-origin extra virgin olive oil. - Eye-catching packaging — perfect for gifting or stocking your pantry. - Found at: Fishwife Website, Whole Foods, Target, Natural Grocers, select Costco locations. **Wild Planet** - Pole-and-line caught in the North Pacific — one of the most sustainable fishing methods. - Firm, meaty sardines with a clean flavor profile. - Accessible and budget friendly. - Found at: Wild Planet Website, Amazon, Whole Foods, and most grocery chains. **Why Sardines Are a Smart Choice for a Healthy Lifestyle** Sardines are one of the most **nutrient-dense foods** you can eat. They’re naturally high in: - **Omega-3 fatty acids** — supporting heart, brain, and joint health. - **Vitamin D **— essential for immune function and bone strength. - **Calcium **— especially when eaten with the soft, edible bones. - **Protein** — helps maintain muscle mass, support metabolism, and keep you full. - **Low mercury content **— safe to enjoy several times a week. And because sardines are low on the food chain, they have a minimal environmental impact — making them as good for the planet as they are for you. **Final Thoughts** With high-quality brands like Fishwife and Wild Planet, it’s easier than ever to enjoy sardines as part of your paleo lifestyle. This **Mediterranean Sardine Plate** is simple, satisfying, and brimming with nutrients — proof that healthy eating doesn’t have to be complicated. So next time you’re stocking your pantry, grab a few tins and make this easy recipe your go-to for quick, wholesome meals. --- ## Memory, muscle recovery & DHEA **Link:** [Memory, muscle recovery & DHEA](https://www.soundmedicalweightloss.com/blog/memory-muscle-recovery-dhea/) ([md](https://www.soundmedicalweightloss.com/blog/memory-muscle-recovery-dhea/index.html.md)) **Description:** Dr. Christine James talks about DHEA levels, which naturally drop off after age 30, affecting brain health, muscle recovery, mood, weight, and more. She also t ### Content 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 precursor to testosterone. This makes DHEA even more critical to brain, mood and muscular functioning! Listen to Dr. James talk about DHEA, testosterone, and more. She also talks about our precision-formulated supplement, So Young, designed to specifically target adrenal insufficiency. Get your bottle of So Young in office (Kirkland, WA) or online ([https://soundmedicalweightloss.myshopify.com/products/so-young](https://soundmedicalweightloss.myshopify.com/products/so-young)) today! -Ready to transform inside and out? We're here to support you every step of the way... from helping change your relationship with food, to building a mindfulness toolkit, to best-in-class aesthetic treatments, to understanding and working with your body - for life. Give us a call (425-636-2346) or [book a FREE consultation](https://www.soundmedicalweightloss.com/) today! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Microneedling with SkinPen **Link:** [Microneedling with SkinPen](https://www.soundmedicalweightloss.com/blog/microneedling-with-skinpen/) ([md](https://www.soundmedicalweightloss.com/blog/microneedling-with-skinpen/index.html.md)) **Description:** Microneedling is a procedure that creates micro “injuries” in the skin to activate your body’s natural healing power to increase collagen and elastin. ### Content 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 absolutely will always say Microneedling is my gold standard, in-office go-to for beautiful skin. When saying this, I’m met with either one of two reactions… “I’ve heard of that!” Or “what is THAT?” Let’s do a quick little dive into the benefits of SkinPen and see if it’s something you might be missing out on! Microneedling is a procedure that creates micro “injuries” in the skin to activate your body’s natural healing power to increase collagen and elastin. SkinPen offers the improvement of acne scars, fine lines and wrinkles and can result in a more youthful and healthy appearance. There is minimal downtime for this treatment and typically most people will see results in as few as three 30-minute sessions. Your provider will go over any contraindications and precautions, as well as what changes to expect in your skin the following weeks/months after. If Microneedling sounds like something your skin can benefit from (because it CAN!) schedule your consultation today. Treatment can usually be done same day, immediately following the consultation. *Author - Chante Fiamengo* Chante Fiamengo is a Master Aesthetician with an extensive background in laser treatments, and body contouring. She has been in the beauty industry for over 15 years starting her career as a Makeup Artist and taking her passion for skin, beauty, and health to the next level to provide the best service for her clients. Her philosophy is “Thoughts become things” and believes that with the power of the mind and a positive attitude, anything can be accomplished. --- ## Affirmations for every month of the year in 2025 **Link:** [Affirmations for every month of the year in 2025](https://www.soundmedicalweightloss.com/blog/mindfullness-blog/) ([md](https://www.soundmedicalweightloss.com/blog/mindfullness-blog/index.html.md)) **Description:** Affirmations for every month of the year in 2025 ### Content Mindfulness is essential to so many aspects in life. From eating mindfully, to learning to breathe through a stressful day or season. As we step into the new year, in this blog, we are offering a moment to pause and reconnect with our intentions. In a world full of distractions and constant demands, practicing mindfulness helps us cultivate a greater sense of presence, reduce stress, and improve our overall well-being. It allows us to respond to life with grace rather than react from a place of overwhelm. Embracing the here and now, we can experience deeper gratitude, strengthen our relationships, and align with our true purpose. This year, let mindfulness be a guiding light, helping us grow, heal, and thrive with every new experience. Here you will find 12 affirmations for each month. I encourage you to copy these and refer back to them. You could also utilize some of these ideas below to copy them into a reminder for each month of the year. **12 Monthly Affirmations** - **January:** "I welcome this year with an open heart and mind, ready for growth." - **February:** "I am worthy of love and show myself compassion every day." - **March:** "I choose to live in the present and trust the unfolding of my path." - **April:** "I am resilient and embrace change with courage and ease." - **May:** "I nourish my mind, body, and spirit with positivity and care." - **June:** "I create moments of joy and appreciate the simple pleasures in life." - **July:** "I am balanced, calm, and in harmony with the world around me." - **August:** "I have the power to focus and manifest my deepest desires." - **September:** "I let go of what no longer serves me and welcome new opportunities." - **October:** "I celebrate my progress and honor how far I have come." - **November: **"I am grateful for every experience and the lessons they bring." - **December: **"I reflect on this year with love and prepare to embrace the new." Ideas to see these affirmations monthly: - Use Calendar Reminders: Add each affirmation as a monthly recurring event in your calendar app. Set a reminder to pop up on the first day of each month so the affirmation is the first thing you see. - Use Notes or Widget Apps: Use your phone’s Notes app to write down all 12 affirmations, then set it as a pinned or favorite note. Some phones allow you to add a notes widget on your home screen, which you can update each month. - Use Wallpaper or Lock Screen: Design or save each affirmation as an image and change your phone’s wallpaper or lock screen at the start of each month. - Use a Daily Alarm with Affirmations: Customize an alarm with the affirmation text or a voice recording of you reading the affirmation. Set it for the beginning of each month, or daily if you’d like the affirmation to reinforce your day. Written by Sarah Eno, FNTP --- ## Mindful Movement **Link:** [Mindful Movement](https://www.soundmedicalweightloss.com/blog/mindful-movement/) ([md](https://www.soundmedicalweightloss.com/blog/mindful-movement/index.html.md)) **Description:** Workout Spotlight: focusing on Mindful Movement. ### Content 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 adult.* *I was embarrassed of my size and ability, especially when surrounded by others at the gym who all seemed more capable and smaller than me.* *Workouts seemed geared toward “fit folks” – it felt too hard for me.* *I couldn’t get out of my head during workouts, especially hard ones, and I felt like a complete failure the entire time.* *I couldn’t find a movement type I actually enjoyed. In fact, I didn’t think one existed out there – movement just wasn’t “for me.”* *I never felt the “runner’s high” everyone talks about.* *I didn’t see an immediate change in my body right after working out.* *I didn’t have time.* *I didn’t have energy.* *I didn’t want to.* *And on and on.* It’s no wonder I was struggling to enjoy movement, or to create a consistent regimen, when my mindset was completely stacked against it. That’s when I learned about ***mindful movement***. A good definition of “mindful movement” comes from this helpful article: **The formal practice of mindful movement involves the following components:** - **postural alignment, with emphasis upon an upright spinal column that provides a connection from the earth beneath the feet to the sky above the head;** - **muscular relaxation** - **a focus on breath awareness, often with instruction for diaphragmatic breathing that is long, slow, deep, and calm;** - **repetitive standardized movements or postures that can be synchronized with the breath; and** - **mindfulness, which prompts the practitioner to return awareness to the breath and body throughout the practice, without judgment or striving.** Essentially, ***mindful movement helps align your movement and your breath, creating a rhythmic near-trance that allows you to get out of your mind and become completely present in your body***. Your focus falls away from others in the room, from how you look, from your relative ability, and drops deeply into how your body feels. This is immensely helpful for patients like me, who can sometimes have major mental blockers around movement. Mindful movement is a core part of a number of different exercise types. These include: - Yoga, especially more traditional modalities - Tai Chi - Qigong - Feldenkrais - Pilates - Walking meditation In addition, you can bring mindfulness into nearly any movement type ([even more intense ones](https://www.merrithew.com/docs/default-source/media/articles/what-is-pilates/merrithewhealthfitnessjanfeb14.pdf?sfvrsn=9e3a80ec_8)!) just by focusing on your breath and gently bringing your awareness back to it every time your mind begins to wander. Although COVID-19 has thrown group exercise for a loop, most mindful movement is doable at home (as well as outdoors!) I had dabbled in yoga in the past, but largely as a way to lose weight – so when the pounds weren’t dropping off immediately, my consistency in going to class also dropped off. When I joined the Sound Medical Weight Loss team, though, I began to [focus on my inputs](https://www.soundmedicalweightloss.com/blog/focus-on-the-inputs) – on finding lifestyle changes that I’d love and that would feel like self-care to me. I also began learning about mindful movement. That’s when I returned to yoga with a renewed goal – to go to class 3x a week (to start) and be as present as possible. That’s it. I didn’t have a goal of going to the hardest classes, or to be in an upside down handstand within a month – I just gave myself the goal of showing up and allowing the rhythmic trance to take me over. And it has! My yoga studio has become my true home away from home. The smell of the studio’s essential oils and fresh, laundered towels always brings a smile to my face. I no longer judge myself on how I’m doing versus anyone else in studio. I’m in my own world when I’m there, focused on my breath, my body, and on relaxing my mind completely. No matter what my day throws at me, I know yoga will balance me out completely. I always enjoy the experience now. What’s more – I’m now able to take this newfound mindset to other workout modalities, including hiking, spin and more. ***Let us know in comments – are there mindful movement types you’ve tried and enjoyed? How do you get out of your head when you’re working out? What are your tips for staying consistent with your workouts?*** *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Mindfulness Tips for Candy Season **Link:** [Mindfulness Tips for Candy Season](https://www.soundmedicalweightloss.com/blog/mindfulness-tips-for-candy-season/) ([md](https://www.soundmedicalweightloss.com/blog/mindfulness-tips-for-candy-season/index.html.md)) **Description:** Halloween is a fun and eventful season, but it can leave us feeling like we ate too much candy or even like we had no self-control. ### Content 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: Offer or select snacks like fruit, nuts, or low-sugar treats as alternatives to traditional candies. - Portion Control: Limit the amount of candy consumed in one sitting. Decide how many you will eat and stick to that. - Eat a Balanced Meal: Have a nutritious meal, focusing on protein, before going trick-or-treating to reduce the temptation to overindulge. - Donate Excess Candy: Consider donating extra candy to a local food bank or organization. - Avoid Overbuying: Don't purchase too much candy to begin with; buy only what you need. Just because it is on sale doesn't mean it is a good buy. - Be Mindful: Encourage mindful eating and savor each piece of candy instead of mindlessly snacking. You can also set an amount limit to enjoy each peice, making it more special. - Set a Time Limit: Designate a specific time frame for enjoying Halloween treats, and stick to it. For example 2-3 days and then get rid of it. - Offer Non-Food Treats: Hand out non-food items like stickers, toys, or small trinkets instead of candy at your home. - Brush Teeth: Brushing your teeth to reduce the desire for more sweets, because we are more unlikely to brush our teeth all over again. Remember, moderation is key, and a little enjoyment on Halloween is okay as long as it doesn't become a habit. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Motivation waning? Try this! **Link:** [Motivation waning? Try this!](https://www.soundmedicalweightloss.com/blog/motivation-waning-try-this/) ([md](https://www.soundmedicalweightloss.com/blog/motivation-waning-try-this/index.html.md)) **Description:** Come up with a new goal to help combat decreased motivation ### Content 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 have taken weeks, months or even years to establish – finding the right gym, exploring different movement types until you found one that [sparked joy](https://www.eventbrite.com/x/smwl-virtual-book-club-june-meeting-tickets-104167680336), pinpointing restaurants for date night that worked well with your [food sensitivities](https://www.soundmedicalweightloss.com/services/food-sensitivity-and-genetic-testing). Now that our homes are serving many purposes – office, homeschool, safe haven, and more – it can be difficult to find motivation for our weight loss goals at home, too. There are lots of distractions, there’s a dearth of accountability or support, and we no longer have the luxury of our routines taking us into autopilot mode. One potential answer? **Come up with a new goal.** In a recent [Washington Post article](https://www.washingtonpost.com/lifestyle/wellness/losing-your-motivation-to-exercise-as-the-pandemic-drags-on-heres-how-to-get-it-back/2020/05/11/72e41a3c-93af-11ea-91d7-cf4423d47683_story.html?utm_campaign=wp_lean_and_fit&utm_medium=email&utm_source=newsletter&wpisrc=nl_lean), Pam Moore talks about goal-setting (or re-setting) as a great antidote to lack of motivation. When old goals are no longer relevant, it can feel demoralizing to try to continue pushing after them, or worse, to dangle in the wind without goals altogether. “According to research, people quit when they have no goal,” says Steve Magness, an elite running coach. If your fitness goal pre-pandemic was to hit an OrangeTheory class three times a week and a yoga class twice a week, it’s time to set a new goal. Check out our [roundup of online classes](https://www.soundmedicalweightloss.com/blog/at-home-workout-roundup) (all free or freemium) and commit to doing three each week. If you’re finding that class exercise isn’t as appealing or as joyful to you at home, set a goal that’s even more inclusive – 45 minutes of movement four times a week. Some other tips to set your new goal: - **Exercise outdoors, whenever possible.** “Nature is a wonderful equalizer to all the stressors.” This point is also discussed in depth in The Joy of Movement, the book chosen for Sound Medical Weight Loss’ June book club meeting (it’s virtual! [RSVP here](https://www.eventbrite.com/x/smwl-virtual-book-club-june-meeting-tickets-104167680336)!) - **Be kind to yourself.** Rest when your body or mind need it; listen rather than pushing yourself past your brink. Judging or berating yourself will only make things worse, and send you into a [shame/blame cycle](https://www.soundmedicalweightloss.com/blog/vicious-cycle-and-how-it-may-be-hindering-your-success). - **Focus on the inputs.** We’ve talked about this at length in [previous blog posts](https://www.soundmedicalweightloss.com/blog/focus-on-the-inputs), but the author of this article also agrees: newly set goals should focus on how you feel (inputs) versus how you perform (outputs). - **Get accountability. **Find accountability buddies, track your progress, or enter an online challenge. What else has helped you get over the “hump” of waning motivation? Share with us in comments below! If you need more one-on-one help or are struggling on your weight loss journey, schedule an appointment today. Sound Medical Weight Loss is focused on your holistic wellness, inside and out, and we’ll support you the entire way. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## New Clinic Now Open **Link:** [New Clinic Now Open](https://www.soundmedicalweightloss.com/blog/new-clinic-now-open/) ([md](https://www.soundmedicalweightloss.com/blog/new-clinic-now-open/index.html.md)) **Description:** On August 27, 2018, Sound Medical Weight Loss opens doors to transformation in Kirkland's Juanita Village. ### Content 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 secure parking and find their way to our new location. You can find plenty of 2 hour parking places on the street, and there are also 2 retail garages that offer 2 hour parking. For more information or to schedule a complimentary informational consultation, you can contact us at [425-636-2346](tel:425-636-2346). *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## New in Sound Supplements **Link:** [New in Sound Supplements](https://www.soundmedicalweightloss.com/blog/new-in-sound-supplements/) ([md](https://www.soundmedicalweightloss.com/blog/new-in-sound-supplements/index.html.md)) **Description:** We're thrilled to share two new products added to our new precision supplement line, Sound Supplements: So B It and So B-Complex.⠀ Our sold-out bestsellers, ### Content 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 formulated Vitamin B or B-complexes -- other formulas on the market are simply not sufficiently methylated or bioavailable.⠀Our ***So B It ***and ***So B-Complex ***formulas are stable and bioavailable. That means that, as shown in clinical studies, *they’ll actually WORK*. Back In Stock! We're also back in stock on our two best-selling products in our lineup, ***So Gutsy Lean ***and ***So Clean***. ***So Gutsy Lean ***helps support healthy weight management. Its formulation uses a probiotic strain that's specifically researched and proven effective for weight loss! ***So Clean ***is our delicious vegan vanilla protein powder that's formulated to support natural detox mechanisms. Both of these bestsellers sold out almost instantly after launch, but they're back in stock, so come grab them before they're gone again! Purchasing Sound Supplements To purchase ***So B It***, ***So B-Complex***, ***So Gutsy Lean***, ***So Clean ***or anything in our ***Sound Supplements ***line, call us at 425-636-2346 or stop by the office today. [Click here ](https://files.constantcontact.com/61f4ace2701/5b453718-56fa-48ef-8320-936487a06ad4.pdf)for a full list of our ***Sound Supplements ***offerings. Also, stay tuned for our online store launch soon! *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## New Year, New Skin (Routine) **Link:** [New Year, New Skin (Routine)](https://www.soundmedicalweightloss.com/blog/new-year-new-skin-routine/) ([md](https://www.soundmedicalweightloss.com/blog/new-year-new-skin-routine/index.html.md)) **Description:** Are you overwhelmed with your skin care routine or worse -- don't know where to start? Today's blog post goes through a simple, effective five-step skincare ro ### Content 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, do you feel like you just dropped a bunch of cash only to have the products sit on your shelf or in your shower untouched, BECAUSE it's so overwhelming? You are not alone! As a Master Esthetician, my clients struggle with knowing how to put together a daily skincare routine – and it’s one of the main issues they have (along with obvious skin concerns). Creating a Simple Daily Skincare Routine You’ll be surprised at how few products you need to make a difference -- but these few items pack a powerful punch. Here are some overarching tips to start. - You might eventually have to switch up some items as your skin changes throughout the year. You may find they don't perform as well as they used to over time. - You might even find yourself growing sensitive to some of the more active ingredients, possibly causing breakouts. This can be very normal and not a concern, unless an actual allergy has developed. - Most importantly, give your products a chance to do their magic! It can take up to 3 months to see results and sometimes when starting a new routine, you may find your skin purging while getting acclimated. Don't toss them. If you are still getting active breakouts or any other issues after 4 weeks, then you might need to re-evaluate. Make sure you always talk with a skin care professional on how to easily do this without much disruption. Every skin care professional will have a difference of opinion when it comes to what works and what doesn't and that's okay. These products have been tried and true over the years and some of my most beloved. Let’s dive in and simplify your routine! Elements of An Effective Skincare Routine **1. Get yourself a great cleanser (AM/PM)** A cleanser is your best friend and the first step in your routine. Look for ingredients like Willows Bark Extract (salicylic acid) for oily/acne-prone skin, and glycerin or ceramides for dry/sensitive skin. Don't forget to double cleanse! We like the [Epionce clinical skincare cleansers](https://www.epionce.com/products/?a=20200502): the Milky Lotion cleanser for sensitive skin, or the Gentle Foaming cleanser for oily skin. **2. Vitamin C Serum (AM/PM)** Vitamin C is a powerful antioxidant that can help decrease the formation of free radicals in the skin that come from external factors such as pollution and sunlight and can damage the DNA of healthy cells. You can use this day or night before applying moisturizer. We like Image Skincare’s Vital C serum, [linked here](https://imageskincare.com/products/vital-c-hydrating-antioxidant-a-c-e-serum?_pos=1&_sid=4cbc7c824&_ss=r). **3. Retinol (PM)** Retinol is up for debate regarding whether it's a "true" exfoliator or not. Retinols encourage your skin to turn over at a faster pace to generate healthier cells, whereas a typical exfoliant strips your skin of dead skin cells. They may have similar results, but they’re two different mechanisms to remove skin cells. It's important that if you've never used a Retinol before, you choose a lower strength and use only once or twice a week. Do this for about a month. If your skin responds well, you can increase up to two to three times a week. Use in the PM after cleansing and before moisturizing. Also, if you plan on being in the sun for prolonged periods of time, consider reducing or stopping retinol altogether temporarily as it can make your skin more sensitive to sunlight. Do not use retinol if pregnant or breastfeeding. We like SkinMedica’s 0.5 Retinol Complex formulation, [linked here](https://www.skinmedica.com/us/product-category/correction/94921.html). **4. Moisturizer/ Serum (AM/PM)** Hydration is key! Moisturizer picks up where your water intake leaves off, but it's never a substitute, just an added benefit to your skins overall health. While you can use a moisturizer both day and night, you might want to go with something of a heavier weight consistency for nighttime use and a little lighter for day. Obviously your skin type plays a huge part in this as well. If you are dry most or all of the time, you might do just fine with a heavier moisturizer for day AND night. The opposite can be said for oily skin. Most people fall in the middle, having a more "normal" skin. Look for humectants in the ingredient deck such as Glycerin, Ceramides or Hyaluronic Acid. These bring true hydration into the skin rather than just sitting on top. Stay away from anything with too much fragrance as it can be triggering for sensitive skin. Again, we love [Epionce dermatological products](https://www.epionce.com/products/?a=20200502): use the Renewal Facial Cream for dry skin, or the Renewal Facial Lotion for combination/normal. **5. SPF 50+ (AM)** Sun protection should be the last step in your morning routine. Your SPF is one of the key factors to keeping skin youthful and protected. Not all SPF products are created the same! Many articles have been published throughout the years regarding this topic and it can be overwhelming to choose an SPF product that suits your needs, but the most important thing to remember is that ***you need SPF***. What we're trying to do is keep UVA and UVB damage at bay which can cause premature aging and increases your risk of skin cancer. Believe it or not, you come into contact with these factors year-round, even when it's cloudy or you're indoors -- some UV rays can even penetrate through glass. Think working from home gets you a free pass? Not if you're by a window! In terms of choosing an SPF product, I'll keep it very simple. In general, stay away from chemical sunscreens, which can absorb rays and irritate sensitive skin. Some ingredients to stay away from are Avobenzone's, Oxybenzone's and Octinoxate. Instead, look for physical ones that reflect rays. Physical SPFs contain Titanium Dioxide and/or Zinc Oxide; you should also look for products that include soothing, hydrating ingredients such as Vitamin E or Green Tea Extract. We LOVE Epio[nce’s Daily Shield SPF 50](https://www.epionce.com/products/?a=20200502) – not only is it an amazing physical sunscreen, but it also is tinted for a fresh glow! Also, don't forget to reapply -- especially if you're going to be in contact with water! Wear a hat if possible and take shade breaks throughout the day. This five-step process is pretty simple, right? You don't need an arsenal to achieve great skin, but you ***do*** need consistency. (A great eye cream also helps!) I tell my clients that home care is 80% of what makes your skin thrive, so make sure you stick with a routine even when you're tired or traveling. Are you in search of the perfect products to buy? Check out our clinical physician-strength skincare line, [Epionce](https://www.epionce.com/products/?a=20200502). Available online or in our office, every product is paraben, fragrance, sulfate and gluten-free. Going the Extra Step The real transformation comes when you see your skin care professional for more advanced treatments such as facials, [microneedling](/aesthetic-treatments/microneedling-with-skinpen/), and radio frequency treatments like [Tempsure Envi](https://www.soundmedicalweightloss.com/services/tempsure-envi-skin-tightening) for collagen production and skin tightening. As the adage goes, the age you start taking care of the skin is the age you stay -- so start early! Do you have a favorite product or treatment? Let us know! *Author - Chante Fiamengo* Chante Fiamengo is a Master Aesthetician with an extensive background in laser treatments, and body contouring. She has been in the beauty industry for over 15 years starting her career as a Makeup Artist and taking her passion for skin, beauty, and health to the next level to provide the best service for her clients. Her philosophy is “Thoughts become things” and believes that with the power of the mind and a positive attitude, anything can be accomplished. --- ## Setting Realistic New Year’s Resolutions for Lasting Change **Link:** [Setting Realistic New Year’s Resolutions for Lasting Change](https://www.soundmedicalweightloss.com/blog/new-years-blog/) ([md](https://www.soundmedicalweightloss.com/blog/new-years-blog/index.html.md)) **Description:** Setting Realistic New Year’s Resolutions for Lasting Change ### Content As the New Year approaches, many of us are eager to set resolutions – “New year, new you,” right?! At Sound Medical, we understand the excitement that comes with fresh beginnings, and it’s a great time to set new goals. However, it’s important to recognize that this enthusiasm can quickly lead to overwhelm, especially when lofty goals come with the pressure and anxiety of trying to meet high expectations. **The Reality of New Year’s Resolutions** High Hopes, Quick Overwhelm: It’s common to start the year with overzealous goals. While enthusiasm is important, the pressure to meet these expectations can lead to frustration and burnout. Many people find themselves struggling to keep up within weeks, leading to a sense of failure. Remember, sustainable weight loss is about making gradual changes, not radical transformations. Quick fixes often lead to a return to old habits. **Simple Steps for Sustainable Success** - *Start Small:* Focus on one or two manageable changes at a time. For example, instead of completely revamping your entire diet, try adding an extra serving of vegetables to one meal each day. Small steps add up! - *Define Clear Steps:* Instead of vague goals like "I want to lose weight," break it down into actionable steps. For example, aim to walk for 20 minutes three times a week or choose one meal each week to make healthier. - *Track Your Progress:* Using apps or keeping a journal can help you stay accountable and visualize your progress. Celebrating small victories keeps you motivated and on track. - *Be Flexible:* Life is unpredictable, and setbacks happen. If you hit a roadblock, reassess your goals and adjust rather than abandoning them altogether. Flexibility and self-compassion is key to long-term success. - *Incorporate Mindfulness: *Learning to be present and aware of your eating habits helps foster healthier relationships with food. Mindfulness coaching can assist you in recognizing triggers, making intentional choices, and reducing emotional eating. - *Prioritize Self-Care:* Weight loss is about more than just diet and exercise. Mental well-being plays a crucial role. Incorporate self-care activities into your routine that help manage stress and promote overall health. - *Lean on Our Clinic's Support: *Take advantage of the resources and guidance our team offers. We’re here to provide personalized advice, nutritional guidance, and ongoing encouragement to support your unique weight loss journey. **Your Path to a Healthier You** As you prepare for the New Year, keep in mind that meaningful change doesn’t happen overnight. By setting realistic, gradual goals and focusing on sustainable habits, you’ll be on the path to long-term success in your weight loss journey. Remember: celebrate progress, not perfection. Every small step forward is a victory. Let us help you navigate this process—together, we can turn your resolutions into lasting lifestyle changes! Need help reaching your goals? Schedule an appointment with our team to get started! **Written By**: Dr. Kendra FitzPatrick, Doctor of Nursing Practice --- ## No Bake Protein Fudge Bars **Link:** [No Bake Protein Fudge Bars](https://www.soundmedicalweightloss.com/blog/no-bake-protein-fudge-bars/) ([md](https://www.soundmedicalweightloss.com/blog/no-bake-protein-fudge-bars/index.html.md)) **Description:** Easy and such a treat! ### Content 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 bag of dark chocolate 60% no sugar added chunks Add all but 1/3 cup of the cashew butter to a mixing bowl, then pour melted maple syrup and butter, that you melted on the stove slowly, and mix all together until creamy. Add in the seeds and gently fold them in. Grease and line a square brownie tin or glass pan, transfer into the pan and then into the freezer for 20 mins. While in the freezer, add the rest of the cashew butter and dark chocolate to a double broiler pan and melt them together slowly. Once done take the freezer pan out and drizzle the chocolate on top, place back into the freezer until all solid. Can be topped with flakey sea salt or more seeds and nuts while cooling. Once frozen take out and cut into squares, enjoy!! Store in an air tight container int he fridge. Love this recipe? Share a picture and tag Sound Medical Weight Loss on social media. #### *Author - Sarah Eno Sarah* Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## High Protein, Dairy Free, Breakfast Casserole with a little kick! **Link:** [High Protein, Dairy Free, Breakfast Casserole with a little kick!](https://www.soundmedicalweightloss.com/blog/november-recipe/) ([md](https://www.soundmedicalweightloss.com/blog/november-recipe/index.html.md)) **Description:** High Protein, Dairy Free, Breakfast Casserole with a little kick! ### Content **Calories 107 | Protein 13.8 g | Carbs 3.7 g | Fats 5.5 g | 20-30 mins, makes 6 servings** **Ingredients:** - 1 lb. 99% lean ground turkey - 1 diced Poblano Pepper - 1/2 cup diced onion - 2 cups spinach - 4 whole eggs + 8 egg whites - 1/4 cup shredded cheese (optional) - 1/2 cup unsweetened oat milk - 1 tsp garlic powder - 1 tsp smoked paprika - Salt & pepper to taste **Instructions:** - Preheat the oven to 350°F (175°C) and grease a baking dish. - Cook the ground turkey in a skillet over medium heat, seasoning with salt and pepper. - Add the onion and poblano pepper, cooking until softened (about 5 minutes). - Stir in the spinach until it wilts, then remove from heat. - In a large bowl, whisk the eggs, egg whites, oat milk, garlic powder, and smoked paprika. - Combine the turkey and vegetables with the egg mixture and pour into the baking dish. - Top with 1/4 cup cheese (if using). - Bake for 25-30 minutes, or until the eggs are set and the top is slightly golden. **Makes a great weekend breakfast!** **Sarah Eno, FNTP** --- ## One Crust Gluten Free Blueberry Pie **Link:** [One Crust Gluten Free Blueberry Pie](https://www.soundmedicalweightloss.com/blog/one-crust-gluten-free-blueberry-pie/) ([md](https://www.soundmedicalweightloss.com/blog/one-crust-gluten-free-blueberry-pie/index.html.md)) **Description:** The perfect pairing for any summer picnic or party! A classic favorite! ### Content ***Crust ingredients:*** - 2 1/2 cups of Gluten Free flour - We like the [King Arthur Gluten-Free All-Purpose Flour](https://shop.kingarthurbaking.com/items/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, fresh or frozen (if frozen do not thaw) - 1/2 cup white sugar - 2 1/2 tablespoons of Gluten Free flour - pinch of salt - 3 teaspoons lemon juice *Instructions* *To make the crust: *Fully incorporate the flour or flour blend, coconut sugar, and salt in a big mixing bowl. - Cut the cold butter into small squares, then with a butter knife cut the squares of butter into the flour mixture until it's crumbly, some pea-sized chunks of butter are just fine. - Next in a seperate bowl, whisk the eggs and vinegar or lemon juice together till very foamy. Then slowly mix into the dry ingredients. Stir until the mixture holds together, adding additional a very small amount of ice cold water if necessary. - With your hands flattened, flatten out the dough, then wrap well, and chill for an hour, or up to overnight. **To make the filling:** If you're using fresh berries, rinse and pat dry. Place blueberries in a saucepan. Whisk together the sugar, flour and salt, and add to the berries along with the lemon juice, stirring to combine. Set the pan over medium heat. Cook until the mixture starts to thicken, about 5 minutes. Transfer the cooked berries to a bowl and let cool to room temperature. - Preheat the oven to 425°F - Line a pie pan with parchment paper To create the pie: Take your rolled out dough, allow to sit outside the fridge for about 10 mins before shaping the dough. You will continue to roll out the dough until you can shape part of it over the top of the pie filling. Place the pie dough in the lined pie pan and leave some carefully hanging over the edge. Next fill the center of the dough with the filling. Carefully fold over the edges and leave the center open to vent. You can brush the top with an additional beaten egg if you want a golden brown top. Bake the pie for about 20 mins keeping an eye on it after about 17 mins - Remove and let sit for 15 mins before serving. Careful! It will be hot! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Our version of "Spring Cleaning" **Link:** [Our version of "Spring Cleaning"](https://www.soundmedicalweightloss.com/blog/our-version-of-spring-cleaning/) ([md](https://www.soundmedicalweightloss.com/blog/our-version-of-spring-cleaning/index.html.md)) **Description:** 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 decl ### Content ***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 old, in with the new." Clearing, cleaning and decluttering are ways to release things that no longer serve us and make space for things that will. Start with your physical surroundings. What might need clearing or decluttering this month? Often, making room physically can give us a sense of expansiveness mentally as well. Start small, with one drawer or shelf. What do you notice? What are you struggling to let go of? What are you eager to release? Next, expand your Spring cleaning to other aspects of your life. Are there relationships, habits, patterns, connections and/or beliefs you've been holding onto that no longer serve you? Even more importantly, ***are you ready to let these go?*** If you’re stuck and don’t know how to move forward, ***explore with*** ***mindfulness-based tools***. Use meditation, journaling, or another mindfulness-based tool. These tools provide three main benefits to a Spring cleaning process: - They allow you to*** notice exactly what you’re feeling***. They give you the space to quiet down external distractions and truly listen to your thoughts, physical sensations, and emotions. - They give permission to witness sensations, thoughts and feelings ***without judgment or recoil***. This gives you an even deeper view into what’s true for you. - You’re then able to ***respond mindfully**** ****to your needs*** (rather than knee jerk reacting), in this case clearing what doesn’t serve you and holding on to what does. If the Spring cleaning process feels challenging, give yourself a dose of grace and compassion. Know that we're only human. We build many of these habits, belief systems and attachments through sheer repetition, over long periods of time. Clearing these patterns can be challenging -- but also incredibly rewarding. That's what we're here to help you with! For further support, check out these resources: · **One-on-one mindfulness coaching **-- included in 6 mo. programs OR can be added a-la-carte · **Meditation **-- tracks can be found on our app · [**Message us through our portal**](https://14407.portal.athenahealth.com/) *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Patrick's Story of Success **Link:** [Patrick's Story of Success](https://www.soundmedicalweightloss.com/blog/patricks-story-of-success/) ([md](https://www.soundmedicalweightloss.com/blog/patricks-story-of-success/index.html.md)) **Description:** Today, we're featuring a special Sound Medical Weight Loss patient, Patrick. Patrick has lost over 35 pounds with Sound Medical Weight Loss, and completely chan ### Content 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 of inspiration! **Q: how did you get started with Sound Medical Weight Loss' program?** A: I took a medical leave in order to kick off the program and take the program seriously. I was on track for a negative health event -- I was really stressed out from my job mentally and physically, I was overloaded with work, and I knew I wouldn’t be able to do the program without taking a leave. **Q: and why did you choose Sound Medical Weight Loss?** A: I was referred by Sound Sleep Health. I had underlying health conditions, which meant that I needed a ***medically-supported program***. Now that I’ve gone past the age of 50, I’m taking more medications too. I wanted to do what I could to control all of this. All of my underlying conditions were exacerbated by stress weight I put on from my job (and the pandemic). My body was telling me it was time to do something. Medically-supervised weight loss seemed like the right place to start to reduce the stressors on my body and mind. Also, I wasn’t going to do a program unless I did it right. I didn't want to do a "traditional" commercial program (like Weight Watchers or 30/10). ***I wanted something that was laser focused on my health with an optimal outcome.*** I’ve put in a LOT and have gotten a lot out of it. What I appreciate most at Sound Medical Weight Loss is ***the professional guidance and medical advice on how to accomplish my goals.*** A lot of the program was learning to eat healthfully, which was a shift from where I was before. I never learned to eat in a way that helped me lose or maintain weight until I came here. There are things you think are nutritious that may or not be. ***Coming to Sound Medical Weight Loss, you actually start seeing the impact to your body in a variety of ways, not just weight – fat mass, blood work, etc. It’s a holistic perspective you won’t get with an off-the-shelf program. ***You only get this with a professional medical weight loss program. **Q: how do you make the program work for you?** A: The thing I will take with me the most is ***to be able to adapt to a new way of selecting food and eating***. It doesn’t mean I need to give up everything I was eating before forever. It just means adjusting it. For example, I still make my grandfather’s Croatian spaghetti meat sauce -- I just put it over spiralized carrots and zucchini. I learned that from Factor 75 and bought myself a $15 manual spiralizer and have LOVED the results! I still enjoy pasta dishes, just with vegetable noodles rather than grain noodles! Also, my mindset going in was that I would make a FULL commitment to making this a way of life. I was serious when I came in and I’m serious today. But it’s not just about prolonging/avoiding negative health events; it’s also about staying healthy and feeling good today and tomorrow. **Q: how have you added exercise to your program?** I was already an avid cyclist, but I wanted to do more and find some things that bring me joy and were beneficial to overall health. One thing I started was foil fencing, which I love! Occasionally I jog/run too. I can now make it around Greenlake which is wonderful. To deal with the weather, I chose fencing (indoors) and an indoor trainer for my bike. I ended up finding some videos (GCN) that motivated me with different goals to keep me excited about riding indoors. I’ve also dabbled with Zwift, a smart cycling app. It allows you to race or ride in a virtual world. They even have live events. You ride with others and they keep me motivated as well. I feel much healthier and better today. I actually ENJOY things in this program. I chose exercises I LIKE rather than just doing it for the health benefit. Eating too-- I find joy in what I make and eat. **Q: what advice would you share with others?** A: if you’re ready, ***throw yourself in it 100%. ***Commit, do the work, and the program will work for you. ***Find a way to feel JOY in the program.*** Results bring me joy and a sense of achievement, but it’s also important to have joy in the interim as well. ***Don’t obsess and weigh yourself daily. ***If the overall trend is in the right direction, that’s fantastic. No matter what, don’t beat yourself up, keep going, and trust the professionals at Sound Medical Weight Loss! The roadmap they’ve laid out *will work -- *they know what they’re doing and you’ll get there. *** It’s ok to not be perfect all the time; it’s just important to be consciously aware and balance. ***For me, Thanksgiving fell in the middle of the weight loss phase of my program! I was so worried, thinking "how will I eat when I go to a relative’s during Thanksgiving?" I learned to treat holidays and/or special occasions like Thanksgiving as a one off but not a free for all. I realized you can consciously choose some foods and beverages that you would normally avoid and pass on others. Thanksgiving offered a preview of how I would adapt learned healthy lifestyle behaviors to (post weight loss phase) real world circumstances. For instance, I chose to enjoy two glasses of wine, mashed potatoes and gravy, and a slice of a Factor 75 keto cheesecake that I brought for dessert but avoid stuffing/dressing (grains), cranberry sauce and pie (added sugars). ***Also, BE HONEST with yourself and the app. ***Don’t be ashamed or embarrassed – in order to get out of the program what you put into it, you need to be honest when you’re tracking and sharing.*** *** ***Finally, be realistic with your goals. ***Focusing on being on the right trajectory is always the right approach. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Practical Resolutions for The New Year **Link:** [Practical Resolutions for The New Year](https://www.soundmedicalweightloss.com/blog/practical-resolutions-for-the-new-year/) ([md](https://www.soundmedicalweightloss.com/blog/practical-resolutions-for-the-new-year/index.html.md)) **Description:** Sticking to New Year's resolutions can be challenging due to many different factors, including setting unrealistic goals, lacking a clear plan, not recognizing ### Content 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, and abrupt lifestyle changes may yield quick results initially, but they often prove unsustainable for the long term. The body and mind want to be comfortable, making it challenging to maintain these changes in the long run because we often go back to our comfort zones. Acknowledging the limitations of quick fixes sets the stage for a more thoughtful and enduring journey towards wellness. 2. The Power of Gradual Habits:Know that building habits takes time, and it's in the consistency of small, daily actions that genuine transformation occurs. Instead of overwhelming ourselves with too many changes at once, try focusing on cultivating one positive habit at a time. Whether it's incorporating a morning walk, drinking more water, or opting for healthier snacks, these small steps contribute significantly to the overall picture of well-being. 3. Mindful Eating:Mindfulness extends beyond meditation and into our daily activities, especially eating. Rushed meals, mindless snacking, and emotional eating are common culprits in the battle for a healthier lifestyle for everyone. By savoring each bite, paying attention to hunger and fullness cues, and appreciating the nourishment our food provides, we foster a healthier relationship with what we eat. Mindful eating not only aids in digestion but also helps us make better food choices in the long term. 4. Cultivating a Sustainable Exercise Routine:Exercise is a vital component of a healthy lifestyle, but the key lies in finding a routine that is sustainable for you and your lifestyle needs. Instead of pushing ourselves to the brink with intense workouts that we dread, it's crucial to discover activities that bring joy and fulfillment. Whether it's walking, cycling, dancing, or practicing yoga, the emphasis should be on consistency and enjoyment rather than sheer intensity. 5. Prioritizing Sleep:In the hustle and bustle of modern life, sleep often takes a backseat. However, the significance of quality sleep cannot be overstated in our journey to well-being. Establishing a consistent sleep routine, creating a calming bedtime environment, and minimizing screen time before sleep are practical steps toward achieving restful nights. Adequate sleep not only supports physical health but also enhances mental resilience and cognitive function. 6. Stress Management Through Mindfulness:Stress is an inevitable part of life, but how we respond to it can significantly impact our overall well-being. Mindfulness practices, such as meditation and deep breathing exercises, offer powerful tools for managing stress. By incorporating these practices into our daily routine, we cultivate resilience, emotional balance, and a heightened sense of awareness that spills over into every aspect of our lives. 7. Setting Realistic Goals:Resolutions often fail because they are unrealistic or too vague. Instead of aiming for lofty, unattainable goals, setting realistic and measurable objectives ensures a sense of accomplishment. Breaking down larger goals into smaller, manageable steps not only makes the journey less daunting but also allows us to celebrate incremental victories along the way. 8. Celebrating Progress, Not Perfection:Perfection is an elusive and unattainable standard that can breed frustration and disappointment. Instead of fixating on flawless adherence to a new lifestyle, celebrating progress—no matter how small—encourages a positive mindset. Recognizing and appreciating the efforts put into making healthier choices fosters a sense of self-compassion and motivates continued commitment to the journey. Conclusion: As we venture into the New Year, let's shift our perspective from the urgency of quick fixes to the sustainability of gradual, mindful changes. Embracing a slow and steady approach to a healthier lifestyle is not just a preference; it is a fundamental necessity for lasting and meaningful transformation. By prioritizing habits that align with our values, nurturing a mindful relationship with food and exercise, and setting realistic goals, we pave the way for a journey that is not only healthier but also more fulfilling and sustainable in the long run. Remember, it's not about the destination; it's about the mindful and purposeful steps we take along the way. Happy New Year!! #### *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Practical Tips for Reigniting your Fitness Regimen **Link:** [Practical Tips for Reigniting your Fitness Regimen](https://www.soundmedicalweightloss.com/blog/practical-tips-for-reigniting-your-fitness-regimen/) ([md](https://www.soundmedicalweightloss.com/blog/practical-tips-for-reigniting-your-fitness-regimen/index.html.md)) **Description:** Learn here about how we can improve our fitness habits during quarantine and how to maintain! ### Content 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 our patients have reported struggling to transition their workouts to home- or outdoor-based routines. Some are struggling with the lack of camaraderie, now that they’re working out alone. Yet others struggle with a newfound lack of accountability. A new [article](https://www.washingtonpost.com/lifestyle/wellness/why-quarantine-led-some-people-to-better-fitness-habits-and-how-they-can-maintain-them/2020/07/09/58312824-c08c-11ea-b4f6-cb39cd8940fb_story.html?utm_campaign=wp_lean_and_fit&utm_medium=email&utm_source=newsletter&wpisrc=nl_lean) published last week talks about those among us who actually ***improved their fitness habits during quarantine***, what we can learn from them, and how to maintain these newfound habits. In today’s blog post, we’ll share some of the article’s tips and findings. **Cue and Reward** The first thing to take into account is that the most successful habits are built on a “cue and reward” system. Charles Duhigg, author of “The Power of Habit,” says that “all habits involve cues and rewards. A cue, which could be a time of day, triggers you to perform the habit, while the reward is the outcome motivating you to perform it. For example, hunger pangs in late afternoon trigger you to perform the habit of grabbing a snack; you are rewarded with renewed concentration.” Cues and rewards that worked pre-pandemic might no longer be accessible (e.g. hitting the gym for a 45 min session on your way home from work – with the cue being your commute, and the reward being decompression and better sleep). So how to avoid skipping workouts entirely now that you no longer have a commute, and the gym is closed? **Create new cue/reward systems**. Examples: - **Cue**: first waking up. **Reward**: working out at this time brings increased energy and focus for the day. - **Cue**: your dog’s daily walk. **Reward**: lengthening your dog’s walks will help you bond even more with your pup, improve his/her health, and allow you to get your workout in at the same time. - **Cue**: lunchtime. **Reward**: working out at this time gives you a nice mid-day break that you might not have otherwise taken, so it gives your brain some time to recover. Also, you’ll have increased energy and focus for the rest of the workday. A reward can also be something as simple as the satisfaction of completing a goal you set out for yourself. According to Dr. James, “wearing an Apple Watch or FitBit can help motivate you to reach daily goals. It is surprising how ‘closing a ring’ or getting 10,000 steps can encourage more movement in your day, while bringing awareness to our activity patterns.” **Scheduling** Even if your schedule is topsy-turvy versus pre-pandemic, or unstructured altogether, you should still schedule fitness into your week. This is especially crucial if, pre-pandemic, you relied on a schedule for workouts (e.g. had to sign up for a class at a specific time, and managed your schedule around it). Start the week by creating a goal for yourself – number of times per week you’ll get your body moving, and amount of time per session. For me, I aim for 4-5x per week for at least 30 minutes. Then, create appointments with yourself for the week to fulfill your goal. Put short blocks around that appointment to give you sufficient time to gear up as well as to shower off afterwards. Finally, make sure you are getting appointment alerts – this is not a time to “set it and forget it”! **Embrace "Good Enough" ** My favorite, and the most practical, advice of all – embrace “good enough.” Too often, the perfectionists in us are our biggest blockers. If we’re 5 minutes late to a live virtual yoga class, we sometimes think it’s better to skip it than be rude. If we only have time for a 30 minute walk instead of 60, we sometimes skip it altogether because it’s not “good enough.” ***Some is always better than none***. If your schedule turns out differently than you’d hoped, you can still get creative and squeeze some movement in, even if it’s short and sweet. Also, have backup plans. For example, if your goal is to do a 60-minute there-and-back hike, what can you do if you only have 45 minutes? 30? Even 10? Planning is key. Finally, ***Dr. James recommends patients plan for TWO shorter workouts during the day***, especially if scheduling is a challenge. She says, “squeeze in a 15- 30 minute walk in the morning AND a 15 - 30 minute walk at the end of the day (or during lunch). This doubles the exercise time, yet feels like a much smaller commitment. It really helps refresh the mind and break up the screen time throughout the day.” ***Let us know in comments – how has your fitness regimen changed since pre-pandemic days? How do you make sure you’re still moving your body? What are your tips for staying consistent with your workouts?*** *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Prevent Heart Disease and Protect Your Heart **Link:** [Prevent Heart Disease and Protect Your Heart](https://www.soundmedicalweightloss.com/blog/prevent-heart-disease-and-protect-your-heart/) ([md](https://www.soundmedicalweightloss.com/blog/prevent-heart-disease-and-protect-your-heart/index.html.md)) **Description:** There are a lot of people nowadays who are experiencing heart disease illnesses. How would you prevent it? Here are things you should know. ### Content **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.– The symptoms of heart disease can be different in women and men and are often misunderstood.– Excess weight is a significant risk factor for heart disease. Reducing weight can decrease the strain on your heart, decrease your blood pressure, lower your LDL (bad) cholesterol and triglyceride levels, increase your HDL (good) cholesterol, decrease inflammation, and reduce your risk of diabetes. Symptoms of a heart attack are often different in women than in men. While we commonly associate chest pain and radiating discomfort down the left arm for men, women more often experience less obvious symptoms. **Here are some symptoms to be aware of when it comes to Heart Disease** * Shortness of breath: women often experience sudden difficulty catching their breath with their usual activities up to two weeks before a heart attack.* Irregular pain in the lower or upper back may be an indication of stress to the heart muscle.* Jaw pain: especially if it becomes worse with exercise and goes away at rest. Radiating pain to the jaw, neck and shoulder are often early signs of a heart attack.* Flu-like symptoms are often reported weeks and days before a heart attack. Be on the alert if this occurs. Trust your intuition. Women often report that they “just knew something wasn’t right”. Trust your heart! So take action now to protect your heart! Eat healthy, lose weight and open your heart to more love! Other article by Dr. Christine: [How to Avoid Dangerous Ingredients & Be a Smart Label Reader](https://www.soundmedicalweightloss.com/blog/how-to-avoid-dangerous-ingredients-be-a-smart-label-reader) *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Promoting Prostate Health: A Functional Nutrition Approach **Link:** [Promoting Prostate Health: A Functional Nutrition Approach](https://www.soundmedicalweightloss.com/blog/promoting-prostate-health-a-functional-nutrition-approach/) ([md](https://www.soundmedicalweightloss.com/blog/promoting-prostate-health-a-functional-nutrition-approach/index.html.md)) **Description:** Promoting Prostate Health: A Functional Nutrition Approach ### Content Did you know that about 40 million men in the U.S. have experienced prostate health issues? While age plays a factor, the foods you eat may play an even larger role in protecting your prostate, and I am excited to share these foods with you. Through studies, we now know that a diet rich in certain nutrients, such as lycopene and omega-3 fatty acids, can support prostate function and reduce the risk of common prostate issues. This article is not meant to replace the advice of your Primary Care provider and is meant to be supportive to overall good health through nutrition. A quick look at the prostate gland to understand its function: The prostate is a small gland that surrounds the urethra and is located under the bladder. Its primary function is to produce semen. The prostate changes with age and can become out of balance over time with age. The most common signs are frequent urination or a weak urinary stream. It is important for men to speak to their doctor about these changes, especially between the ages of 50-70. What are some examples to keep the prostate healthy? Well, the phrase “you are what you eat” makes a lot of sense when we think about it from the perspective of foods because some foods hold more nutritional value over others. A diet focused on fruits and vegetables, healthy fats, and proteins will help promote a healthier prostate, just as it would promote overall health. A great example of this health-promoting diet is the Mediterranean diet. Here are a few key nutrients and dietary components beneficial for promoting the function of prostate health: - Lycopene: Found in tomatoes, particularly cooked or processed forms. - Omega-3 Fatty Acids: Found in fatty fish like salmon and flaxseeds. - Selenium: Found in Brazil nuts, fish, and whole grains. - Zinc: Found in shellfish, lean meats, and nuts. - Green Tea: Contains antioxidants beneficial for prostate health. This Mediterranean-Style Prostate Health Salad combines powerhouse ingredients like lycopene-rich tomatoes and omega-3-packed salmon. Not only is it delicious, but it's designed to provide all those great nutrients you need. Try this recipe idea: **Mediterranean-Style Prostate Health Salad** **Ingredients:** - Mixed greens - Cherry tomatoes (rich in lycopene) - Grilled salmon (source of omega-3 fatty acids) - Mixed nuts (source of zinc) - Olive oil and lemon dressing (with a dash of green tea extract for antioxidant boost) **Instructions:** - Grill the salmon until cooked through. - Toss mixed greens, cherry tomatoes, and mixed nuts together. - Top with grilled salmon. - Drizzle with olive oil and lemon dressing infused with green tea extract. - Serve and enjoy this delicious and nutritious salad! By incorporating these nutrition tips into your daily routine, you can take proactive steps toward better prostate health. After all, a balanced diet is not just for overall well-being—it's a key component in maintaining a healthy prostate. --- ## Protein-Powered Summer: A Fresh Take on Seasonal Eating **Link:** [Protein-Powered Summer: A Fresh Take on Seasonal Eating](https://www.soundmedicalweightloss.com/blog/protein-powered-summer/) ([md](https://www.soundmedicalweightloss.com/blog/protein-powered-summer/index.html.md)) **Description:** Protein-Powered Summer: A Fresh Take on Seasonal Eating ### Content **Protein-Powered Summer: A Fresh Take on Seasonal Eating** There’s something about summer that invites us to slow down, eat lighter, and enjoy what’s in season. But just because its salad weather doesn’t mean we have to skimp on flavor and protein, vital nutrients for energy, metabolism, and muscle maintenance. If you’ve ever wondered how to get enough protein without heating up the kitchen, this guide is for you. Let’s explore how to use summer produce to your protein-packed advantage, followed by an easy weekend 3-day meal plan that’s both fresh and functional. **A Weekend 3-Day Protein-Focused Summer Meal Plan** Designed for warm days and busy lives, each meal keeps things light, balanced, and rich in nutrients—with at least one high-protein component per meal. **Flavorful Friday** - **Breakfast:** Greek yogurt + peaches + chia seeds - **Lunch: **Thai chicken salad with shredded cabbage + carrots - **Snack:** Roasted chickpeas + baby carrots - **Dinner:** Seared cod with quinoa & cucumber-mango salsa **Slow Down Saturday** - **Breakfast:** Smoothie bowl: protein powder + mango + granola - **Lunch:** Pita pocket with hummus, roasted veggies, turkey slices - **Snack:** Edamame + snap peas + lemon - **Dinner: **Grilled steak + roasted zucchini & mushrooms **Savor Sunday Brunch + Bowl** - **Breakfast:** Veggie omelet + feta + fresh melon - **Lunch: **Cold lentil salad with cucumbers, red onion, parsley - **Snack:** Greek yogurt + strawberries - **Dinner:** Baked chicken thighs + green peas + roasted carrots Ready for more? We also have a new Summer Cucumber Citrus Cooler (Mocktail) [Click here for Recipe](/blog/summer-mocktail/) --- ## Quick Chicken Piccata with Spinach **Link:** [Quick Chicken Piccata with Spinach](https://www.soundmedicalweightloss.com/blog/quick-chicken-piccata-with-spinach/) ([md](https://www.soundmedicalweightloss.com/blog/quick-chicken-piccata-with-spinach/index.html.md)) **Description:** The best part is this dish is created in one pan and it takes less than 30 mins. We suggest serving it with sauteed spinach on the side. You can use chicken bre ### Content *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Racheal's Story of Success **Link:** [Racheal's Story of Success](https://www.soundmedicalweightloss.com/blog/racheals-story-of-success/) ([md](https://www.soundmedicalweightloss.com/blog/racheals-story-of-success/index.html.md)) **Description:** Read here on Racheal's inspirational health journey and what she has learned as a patient of Sound Medical Weight Loss! ### Content 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 commute per day and so many other obstacles the worl has thrown at her lately (hello, pandemic!), we couldn't be more in awe of what she's accomplished. Read ahead for our interview with Racheal for a supercharged dose of inspiration and admiration for this incredible human being. **Q: Tell us a bit about your daily schedule – what is life like for you?** A: I work as a practice manager, and also do tech shifts, for two large 24-hour veterinary hospitals – one in Gig Harbor, and one in Seattle. I’ve been working there all of my adult life. I live in West Seattle, so either hospital is about an hour drive for me. The two hospitals are split an hour apart, and I sometimes get called from one to the other during the day. All in all, I end up driving about 450+ miles a week. Also, since the hospitals are 24 hours, they never close, so my work is always “on,” even when I leave for the day. I start at 7am and am not home until 10pm, so I have very long days. I do get three days off per week, though. **Q: Wow, that’s intense! How has working this kind of schedule informed your relationship with food?** The 15 hour shifts made my eating schedule REALLY weird. That’s something Dr. James helped me with especially. When I first came to SMWL, Dr. James asked me about this, and I realized that because I was too busy to eat during the day, I would just keep myself running on coffee and caffeine – I was essentially “fasting.” Then, when I got home at night, I’d eat anything there was in my fridge and more. I was not only starved but I was also dehydrated. I was so hungry I was eating plates the size of my abdomen! I was eating more than my 6’3” fiancé -- and I’m only 5’3”. The next morning, because I had eaten such a big meal the night before, I wasn’t very hungry, so I’d just have coffee and no food all day again. Then I’d eat everything in sight that night. The big meals at night were overcompensating for my fasts during the day. My portions were absolutely out of control. Even when I was trying to eat something healthy like a salad at night, I am a sauce gal, so I’d cover that salad in all sorts of dressings and gravies that had lots of hidden fat and calories. **Q: Had you noticed or tried to address this relationship with food in the past?** I didn’t realize that my relationship with food was affecting me so much. It was hard for me to understand why I was the size I was since I was essentially fasting all day every day. I was in denial that I had a problem with food. After my initial session with Dr. James, talking things through with her and mentioning my eating habits, it became more apparent that I do maybe struggle with food **Q: What made you come to Sound Medical Weight Loss? How has it helped you?** I had a friend who was part of the program and lost a substantial amount of weight. I was about to turn 30 and was feeling crappy about myself so I came to SMWL. Also, last year my best friend got bariatric surgery. I was terrified I would have to do it as well and I didn’t want to. SMWL’s approach is flexible. With Dr. James’ help, I customized it to suit my schedule and habits. Also, I’m on [the weight loss medication] Qsymia which has really helped me calm down that urge I would have at night to keep going and keep eating once I started. It was a conscious effort to start correcting those behaviors that weren’t working for me. I was hyper focused on first getting the late night meal under control in terms of portion size. Then I started noticing I was getting hungrier the next morning and was wanting a yogurt for breakfast or cut veggies for lunch. It really started to click that this was all correlated. It’s been about just portions and timing. Dr. James helped me curate small snacks that work for me for throughout the day and then big dinner salads throughout the week. I typically prep protein and chopped vegetables at the beginning of the week, and then throw everything in with lettuce each night. I found a dressing I absolutely love – Simply 60 (especially the Balsamic, Caesar and Ranch flavors, found in the refrigerated section). It is so helpful having someone who understands that I’ve dealt with this since being a child, so it’s not surface level -- it’s absolutely ingrained. It’s not just fat – it’s an ingrained relationship with food, with dieting, with exercising, with your body image, with your lack of ability to go to the gym. It’s a 360 degree cycle that affects all aspects of your health that requires the help of a professional. Sometimes dieting alone no longer does it. You need the right tools. **Q: In what ways have you had to adjust since the start of the COVID-19 pandemic?** Finding fresh produce was difficult for some time, especially when you don’t live in Seattle proper. We adjusted by moving to frozen veggies, and other frozen items – but I made sure I wasn’t surrendering to poor quality canned items like premade chilis, etc. We also tried to go to the store as infrequently as possible in the beginning of the pandemic, so for someone who eats salad ~four days a week, my meal prep was thrown off and sometimes things would go bad. Finally, the stress of everything has affected things a bit. With my fiancé laid off, he’s been bringing a few more things into the house that we normally wouldn’t buy. I’m not a stress eater, but it’s harder to be motivated to prep things when you’re exhausted. I do know I have control over things, though, so it made me want to focus on my weight loss even more. **Q: What advice do you have for others who are at the beginning of, or want to start, their own transformational journey?** I just started helping my friend who just started SMWL’s program. My advice is this -- you really have to be in the right headspace and have motivation to get started. It’s easy to get the booklet and lists and not do the work. It’s all about what you’re willing to do with the program. You have to be ready for the change and ready for some hard periods of time where you’re going to be shifting your lifestyle. It’s not just the diet – we’ve all been there and done that. This is truly a long term lifestyle rather than a short term fix. You’re not going in to SMWL to lose a couple of pounds -- ***you’re going in to have a better relationship with food***. And in order to do that, it’s a lot of hard work. It’s not just changing the way you grocery shop. You may have to give some things up, but for everything you give up, you’re going to gain a whole lot of things you didn’t even know you love. Like something new I discovered that I’m obsessed with – [chaffles](https://thatlowcarblife.com/chaffles/)! **Q: Final question – how is life different for you now, 80 pounds lighter and with a new relationship with food?** Lots of firsts for me! For the first time in my adult life I weigh in the 130s -- I weigh 139! I’m not actively trying to lose weight, I’m letting my body do what it wants, but I am still losing. This is also the first time in my adult life I’m in a normal BMI range. I had to take shorts back last week because they were a size 8 and I needed a size 6! I was shopping and freaked out because I bought everything in a size small. My body doesn’t yet look to me in the mirror what it’s sizing like at stores. I don’t yet see a size 6 or a size small – part of that is there’s a lot of skin, and it’s not yet shaped/toned. I don’t get hung up on that though because I am very proud of myself. I’d rather have skin and lumps and bumps I can be proud of rather than an excess of 80 pounds on my body (which is 2 of my dogs!) I can walk upstairs and up a hill with 80 pounds less on my body without huffing and puffing. I feel lighter, I’m not as tired, my knees don’t hurt when I wear high heels for more than an hour. I don’t have weird scabs on my stretch marks – things that I didn’t ever feel comfortable sharing in the past because I was embarrassed! Racheal, we couldn't be more in awe of you. Thank you for sharing your story! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Lemon-Herb Rainbow Trout with Roasted Vegetable Medley **Link:** [Lemon-Herb Rainbow Trout with Roasted Vegetable Medley](https://www.soundmedicalweightloss.com/blog/rainbow-trout-recipe/) ([md](https://www.soundmedicalweightloss.com/blog/rainbow-trout-recipe/index.html.md)) **Description:** Lemon-Herb Rainbow Trout with Roasted Vegetable Medley ### Content Lemon-Herb Rainbow Trout with Roasted Vegetable Medley (Serves 2) Ingredients: For the Trout: - 2 rainbow trout fillets (skin on) - 2 tbsp olive oil (or avocado oil) - 1 clove garlic, minced - 1 tbsp fresh lemon juice - 1 tsp lemon zest - 1 tsp fresh thyme (or ½ tsp dried) - ½ tsp smoked paprika - ½ tsp sea salt - ¼ tsp black pepper For the Roasted Vegetable Medley: - 1 zucchini, diced - 1 yellow squash, diced - 1 cup cherry tomatoes, halved - ½ red onion, sliced - 1 bell pepper (red or orange), sliced - 1 cup broccoli florets - 1 tbsp olive oil - ½ tsp sea salt - ¼ tsp black pepper - ½ tsp garlic powder - ½ tsp dried oregano Instructions: - Preheat oven to 400°F (200°C). - Prepare the vegetables: Toss all chopped vegetables with olive oil, sea salt, black pepper, garlic powder, and oregano. Spread evenly on a parchment-lined baking sheet. Roast for 20-25 minutes, stirring halfway through. - Prepare the trout: Pat the fillets dry. In a small bowl, mix olive oil, garlic, lemon juice, lemon zest, thyme, paprika, salt, and pepper. Rub the mixture over the trout fillets. - Cook the trout: Heat a skillet over medium-high heat. Place the trout fillets skin-side down and cook for about 3-4 minutes, until the skin crisps. Flip and cook for another 2-3 minutes, until the flesh flakes easily with a fork. - Serve: Plate the trout over the roasted vegetables, garnish with fresh herbs (like parsley or basil), and add extra lemon slices if desired. Why You’ll Love It: Paleo-friendly & nutrient-dense Packed with fiber & antioxidants from the veggies Crispy skin + juicy trout = perfect texture One-pan vegetable roasting = easy cleanup MACRO breakdown: Per Serving— 425 Calories, 31 G Protein, 26 G Fat, 20 G Carbohydrates --- ## Real Patient Story: Meet “Lisa” **Link:** [Real Patient Story: Meet “Lisa”](https://www.soundmedicalweightloss.com/blog/real-patient-story-meet-lisa/) ([md](https://www.soundmedicalweightloss.com/blog/real-patient-story-meet-lisa/index.html.md)) **Description:** Rather than looking only at calories and exercise, our team evaluated Lisa’s overall health, including comprehensive lab testing, hormone assessment, genetics, and metabolic factors that could be influencing her weight. The results were eye-opening. ### Content ### ### “The food noise in my brain that used to be there 24/7 has quieted down. For the first time, I can think clearly about what my body actually needs.” — Lisa ### Like many people struggling with their weight, Lisa spent years doing everything she was told should work. Throughout her adult life, she tried nearly every popular diet and weight loss approach available—low-carb plans, commercial weight loss programs, intermittent fasting, HCG, and countless exercise routines including running, strength training, spin classes, aerobics, and walking. “I was always working on my weight,” she says. “But no matter what I tried, the results never seemed to last.” What made Sound Medical Weight Loss different wasn’t another diet plan or another quick fix. “The biggest difference was that they wanted to understand the root cause of my weight challenges—not just focus on the number on the scale.” Rather than looking only at calories and exercise, our team evaluated Lisa’s overall health, including comprehensive lab testing, hormone assessment, genetics, and metabolic factors that could be influencing her weight. The results were eye-opening. “Hormone testing uncovered issues that were contributing to symptoms I had been struggling with for years, including sleep problems, anxiety, and brain fog. We also discovered thyroid and cholesterol issues that had never been identified by any other doctor.” As those underlying issues were addressed, something remarkable happened. “Once everything started coming into balance, I felt better overall. My body wasn’t constantly fighting against me anymore. That became a huge part of my weight loss success.” Lisa was also surprised by how much she learned about her own metabolism and health. “The hormone testing, genetic testing, and medical supervision helped me understand why previous attempts hadn’t worked the way I expected.” Perhaps the biggest transformation wasn’t just physical—it was mental. “The food noise in my brain that used to be there 24/7 has quieted down. I can think clearly about what my body needs - instead of constantly battling cravings, emotions, or old habits.” Today, Lisa’s relationship with the scale has changed as well. “I’ve always been hyper-focused on the number. Seeing my body composition results—the changes in muscle mass and body fat—helped me understand that health is so much more than a single number.” When asked what she would tell someone considering a weight loss program, her answer is simple: “Anyone can find a quick fix. I’ve done that for years. What I’ve learned is that your overall health is what makes the difference between long-term success and failure. The expertise and knowledge at Sound Medical Weight Loss helped me find solutions that work for the long term.” At Sound Medical Weight Loss, we believe lasting transformation happens when we address the whole person—not just the weight. Lisa’s story is a reminder that when metabolism, hormones, nutrition, lifestyle, and medical care work together, sustainable results become possible. [Read More Testimonials](/testimonials/) --- ## REFRESH Program **Link:** [REFRESH Program](https://www.soundmedicalweightloss.com/blog/refresh-program/) ([md](https://www.soundmedicalweightloss.com/blog/refresh-program/index.html.md)) **Description:** Realign with your heart's desire to reach your health goals this March with Dr. James and Sarah Eno ### Content 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 this special program. Program starts March 6 and meets every Monday night for 5 weeks, until April 3, 2023. Here are the topic highlights: Week 1—Guidelines for your daily meals – Kick off meeting Week 2—Conquering Cravings - including good substitutes Week 3—How to keep motivated + Setting the pattern for long term results Week 4—Embracing the journey Week 5—Keeping those healthy habits alive If you would like to get signed up call the office and we will send you more details *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Relaxing Vitamin Drink **Link:** [Relaxing Vitamin Drink](https://www.soundmedicalweightloss.com/blog/relaxing-vitamin-drink/) ([md](https://www.soundmedicalweightloss.com/blog/relaxing-vitamin-drink/index.html.md)) **Description:** with So Serene Supplement ### Content 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 a heat safe container with hot water (1 cup per serving) Add 1 chamomile tea bag for 1 serving. Next let cool to drinking temperature, then you will add 1 capsule, open to dispense the granules, into the water. Add fresh squeezed lemon and a blackberry and rosemerry sprigs to taste. You can make this hot or iced. *Always consult with you Doctor before beginning any new supplements *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Restart **Link:** [Restart](https://www.soundmedicalweightloss.com/blog/restart/) ([md](https://www.soundmedicalweightloss.com/blog/restart/index.html.md)) **Description:** What to do when we fall off track? Read here on the importance of personal accountability and how we can shift our focus from guilt to future success. ### Content 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 hurried pace of life. It’s a wonderful process. However, 2020’s summer is unique in ways that no one could have ever predicted. I’ve waxed poetic – and endlessly – about the importance of giving ourselves grace, knowing that we’re holding everything together in the middle of historic financial, health, economic, racial, familial, and educational crises (and probably more that I’m not thinking of). With this backdrop, it’s no wonder that the transition to summer has been unique this year and, for many, difficult. For many patients, it’s also been a derailer for their health – **they’ve dusted off their summer clothes to find they no longer fit, and that they’re not feeling as strong as they once did.** If you’ve fallen off of your health journey, know that you’re not alone. Emotional eating is a well-researched and understood stress response. Your goal? Get right back on track, looking forward instead of back. Here’s how, with Sound Medical Weight Loss’ blueprint for success: - **Get accountable – now.** If you haven’t weighed yourself in months or even weeks, it’s time to get on the scale. Better yet – schedule an appointment with Sound Medical Weight Loss for a more in-depth look at your vitals, hydration levels, muscle mass, and more. It’s ok to feel fear when you think about “facing the music.” Just feel the fear and do it anyway. Data is a wonderful tool to have in your arsenal. This is the first step to moving forward toward getting back on track! - **Start tracking every bite, sip and taste.** Even if you’re a long-time patient and know your nutritional facts backward and forward, it’s critical to track judiciously for at least two weeks when you’re in “reset” mode. Use the Sound Medical Weight Loss app and be sure to include everything you drink and eat – even snacks! Also, when in doubt, measure things out! - **Give yourself a weekly movement goal -- and track it.** Come up with a goal for how many days per week you’ll get your body moving – and for how long. For example, maybe your goal is to move your body 60 minutes four times per week. We love goals like this because they’re broad enough to allow lots of different movement types throughout the week while still holding you to the physicality of it. Important – track your progress throughout the week. Get a whiteboard magnet for the fridge, a notebook for your desk, or a pad next to your nightstand. What’s critical is that you don’t forget to log your progress vs. your goal. - **Ramp up your water intake.** Water makes a BIG difference, so don’t skip this one! Aim to drink at least half your body weight in ounces per day (min of 90 oz). For example, if you weigh 200 pounds, drink 100 ounces of water daily. You can squeeze lemon, fruits, etc in your water but DON’T add anything with artificial sweeteners (including Crystal Light or any Splenda products) or sugars. - **Manage your stress levels and get sufficient sleep.** Ensure you’re getting sufficient sleep and that you’re managing stress. Consider starting or deepening a meditation or mindfulness practice. Reduce screen time, especially at night. If you’d like more personalized help to get you back on track quickly and sustainably, give us a call or make an appointment directly on our website. Sound Medical Weight Loss is a holistic solution for all of your weight loss and aesthetics needs! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Restful Nights, Healthy Days **Link:** [Restful Nights, Healthy Days](https://www.soundmedicalweightloss.com/blog/restful-nights-healthy-days/) ([md](https://www.soundmedicalweightloss.com/blog/restful-nights-healthy-days/index.html.md)) **Description:** Exploring Sleep Apnea and its Impact on Your Wellbeing ### Content Have you ever experienced those days when no amount of food seems to satisfy your hunger or when the urge to snack just won’t quit? It’s not merely a coincidence. One potential culprit? Inadequate sleep. When you’re sleep deprived, the feedback loops in your brain that regulate hunger hormones get thrown off balance, impeding your brain’s ability to regulate food intake properly. Though it's often relegated to the bottom of our to-do lists, recognizing the importance of sleep is crucial for maintaining good health! This brings us to the importance of testing and screening for sleep apnea. Obstructive sleep apnea (OSA) is a prevalent condition characterized by the relaxation or collapse of posterior throat tissues during sleep, obstructing airflow and causing breathing interruptions and episodes of low oxygen episodes overnight. Common symptoms of sleep apnea include snoring, gasping, restless sleep, frequent nighttime urination, excessive daytime sleepiness or fatigue, morning headaches, irritability, forgetfulness, and more. The risk for sleep apnea is elevated in those with excess weight, larger neck circumference and posterior tongue size, all contributing to a greater likelihood of airway obstruction. Other risk factors for sleep apnea include being male, older age, family history, excess alcohol intake, smoking, diabetes, high cholesterol, and high blood pressure. The consequences of untreated sleep apnea extend beyond feeling exhausted. The nightly drops in oxygen levels have a profound impact on your body, increasing the risk of insulin resistance or diabetes, hypertension, cardiovascular disease such as stroke or heart attack, anxiety, depression, and weight gain due to disrupted sleep patterns. The good news? Sleep apnea is treatable. Effective treatment with CPAP or oral appliances is important to mitigate the risks associated with sleep apnea. And now, we’re excited to offer home sleep apnea testing, making it easier than ever to assess your sleep health! Next time you’re in for an appointment, don’t hesitate to ask if our home sleep apnea testing is right for you. Taking proactive steps to address sleep apnea is key to safeguarding long-term health and wellbeing. Author: Dr. Kendra FitzPatrick, DNP --- ## Resting Heart Rate **Link:** [Resting Heart Rate](https://www.soundmedicalweightloss.com/blog/resting-heart-rate/) ([md](https://www.soundmedicalweightloss.com/blog/resting-heart-rate/index.html.md)) **Description:** We've talked about goal-setting and how important it is to choose the right goals for your health and/or weight loss journey. We wanted to share an example that ### Content In [last month’s blog post](https://www.soundmedicalweightloss.com/blog/are-you-setting-the-right-goals), 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). For example, if a pants size or a number on the scale is your goal simply because it’s a proxy for some deeper-set, truer-to-you goal, you may find yourself quickly losing motivation after an initial burst of commitment. We got lots of positive feedback from this blog post, but also a few questions – such as, ***what are some examples of deep, authentic goals that can help keep me sustainably on my journey?*** While we shared some quick examples in last month’s post (e.g. being able to hike Macchu Pichu, having more stamina while playing with kids/grandkids, improving health), I wanted to share another example that hits home for many patients. It’s ***improving your resting heart rate (RHR).*** Your resting heart rate, according to scientists and doctors, [can reflect your current and future health](https://www.health.harvard.edu/blog/your-resting-heart-rate-can-reflect-your-current-and-future-health-201606172482). It can help identify potential health problems, as well as gauge your current heart health (when taken in context with a number of other markers). Even better – it’s easy to measure, and is responsive to sustainable actions you take to improve your health. [Studies have shown](https://heart.bmj.com/content/99/12/882.full?sid=90e3623c-1250-4b94-928c-0a8f95c5b36b) that a high resting heart rate is correlated with lower physical fitness, higher blood pressure, higher weight and higher levels of circulating blood fats. Further, ***an elevated resting heart rate has been shown to be a risk factor for mortality.*** In contrast, a lower resting heart rate (in many cases) indicates higher levels of physical fitness, and reduced rates of cardiac events like heart attacks. There are some exceptions to this, especially if a low RHR is associated with dizziness or fatigue, so be sure to check with your provider to set the right RHR target for you. We love using RHR as one measurement of progress throughout your health and weight loss journey (and beyond). Here’s why: **First, it’s easy to measure.** Tips for measuring RHR: - Do not take your RHR within one to two hours after exercise or a stressful event. Your heart rate can stay elevated after strenuous activities. - Wait at least an hour after consuming caffeine, which can cause heart palpitations and make your heart rate rise. - The American Heart Association recommends checking your resting heart rate first thing in the morning (but before you get out of bed). **Second, if you have a regularly high RHR, you can influence it with sustainable inputs,** including exercise, keeping your cholesterol levels at bay, and reducing stress levels. Tips for lowering your RHR sustainably: - Consistency is critical for exercise and physical fitness. Aim for 30+ minute of movement 4+ times a week instead of longer, more intense workouts fewer times per week. - Stress levels play a major factor on RHR; consider mindfulness tools including meditation and breathwork to reduce stress levels. - Sleep is also critical – to your body’s well-being, but also to maintaining your stress levels. Finally, each person’s ideal RHR may be unique. Talk with your healthcare provider about what’s right for you, taking into consideration your current RHR, your age, fitness level, goals and more. Need help figuring this out? Reach out to set up a visit with us. Our experienced team is ready to support you. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Salmon with Cashew-Avocado Guacamole **Link:** [Salmon with Cashew-Avocado Guacamole](https://www.soundmedicalweightloss.com/blog/salmon-with-cashew-avocado-guacamole/) ([md](https://www.soundmedicalweightloss.com/blog/salmon-with-cashew-avocado-guacamole/index.html.md)) **Description:** The best part is this recipe takes under 20 mins to make! ### Content 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 Salmon fillets with skin on Sprinkle of pink salt & cracked black pepper Avocado oil 1/2 cup of unsalted cashews, roughly chopped 1.5 tablespoons fresh lime juice 1 ripe avocado, pitted and smashed 5 cups of arugula 1/2 cup of fresh raspberries - Heat a grill pan over medium-high heat. Sprinkle salmon with the salt and pepper. Coat the pan with a thin layer of avocado oil and place salmon skin side down in the pan. Cook for about 5 mins and then turn and cook for about 3 mins or until done to your liking. - Place smashed avocado in a bowl, pinch of salt and pepper, lime juice and smash until smooth. Next add the roughly chopped cashews for a little added crunch. - Next plate the arugula, top with salmon, and avocado, then sprinkle some fresh raspberries on top. - Drizzle with dark balsamic vinegar - If you want to cut the flavor of the balsamic vinegar then add some olive oil to a container, about 4 tablespoons, then add 1 tablespoon of balsamic vinegar, salt, pepper, lime or lemon and shake really well. Enjoy! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Self-care **Link:** [Self-care](https://www.soundmedicalweightloss.com/blog/self-care/) ([md](https://www.soundmedicalweightloss.com/blog/self-care/index.html.md)) **Description:** Do you spend little or no time in your day meeting your own needs? Do you lose sight of what your needs truly are? If so, self-care should make its way to the ### Content 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 completely depleted, no matter how much sleep you actually get. Our patients who talk about this feeling of depletion tend to have one major thing in common – they **spend little or no time in their day meeting their own needs**. In fact, there are many days during which ***they’ve lost sight of what, even, their needs truly are.*** If this resonates with you, ***self-care*** should make its way to the absolute top of your priority list. When you spend too little time on your own needs, you tend to miss out on every day feelings of joy. You feel like each moment is just a means to the next moment, rushing from task to task. You can’t maintain a sense of [presence](https://www.soundmedicalweightloss.com/blog/what-is-mindfulness-and-how-can-it-help-me) – you’re too focused on the future, constantly rehearsing what you need to do next, rather than enjoying what’s right in front of you. Not only does this deplete your energy, but **it can also hijack your progress toward major goals, like a weight loss journey**. You need a sense of joy and presence to be able to maintain any form of long-term progress. **Self-care helps slow you down, bring joy back to every day moments, and re-energize you to go after your biggest, boldest goals.** * * *Self-care in practice* A client of mine, who I’ll call Dana, found herself depleted and resentful after years of taking on the majority of [unpaid work](https://www.unwomen.org/en/news/in-focus/csw61/redistribute-unpaid-work) at home while also holding a full-time job. She had no time for herself. Her husband also worked full time, but spent time on his own dreams and goals as well, like training for marathons, meeting up with long-term friends, and up-leveling his technical skills on his free time so he can eventually get a promotion. Dana was not taking care of her own needs (which included basic needs, like getting more sleep, but also aspirational needs, like spending time on her hobbies). Dana felt sapped of the joy that parenting and her otherwise amazing job could bring her; needless to say, she also was too depleted to even begin to embark on a journey toward her biggest, boldest dream – to start her own business. Once Dana started slotting self-care into her day, her family’s schedule rearranged itself out of necessity, and Dana was able to re-find joy in her daily life, as well as start making moves toward opening her own business. Today she’s well on her way toward that goal, and she credits, in large part, her changed view about the necessity of self-care! * * *Definition* The term itself, “self-care,” has been floating around pop culture for years now, and it’s sometimes used flippantly. We tend to think of luxurious bubble baths and other hours-long rituals that cause us to say ***“I don’t have time for that.”*** In contrast to this flip view, my definition of self-care is restorative, and deceptively simple: ***Self-care is doing for yourself what you need most at that moment.*** It seems simple, but the simplicity is deceptive because it requires of you a number of difficult things: - **The introspection to know what you need most at that moment** – i.e. what gives you energy vs. sapping it. - **The willingness to do things that can sometimes be uncomfortable** – self-care is not always “fun” (e.g. bubble baths, facials) – it can sometimes be things that feel difficult, like having an uncomfortable conversation. - **The willingness to make self-care a priority, and to do it consistently**, e.g. daily, even when your schedule is grueling. Self-care needs to be part of your every day. Now that you have a new definition of self-care, your perspective on how to get self-care into your daily life can expand. Perhaps you don’t have time for daily hour-long baths, but do you have time for a 1-minute deep breathing session? Perhaps you don’t have time for lengthy reading sessions every day, but can you write one-line in a gratitude journal daily? I have my own [daily self-care habits](/blog/the-power-of-daily-habits/), the things that give me energy and help me feel more present throughout the day: - Drink 90 oz water daily - Take meds/vitamins daily - Meditate 5 min daily - Read OR listen to a podcast 30 min daily (I have this luxury as I mostly work from home) These four are non-negotiable for me, no matter what’s packed into my schedule. A few pointers as you begin to build your self-care habits: - Self-care habits should be for YOU, not for your family, work, etc. (E.g. reading a book counts; playing with your son/daughter does not, for this exercise). - Self-care should barely stretch you versus your current routine. This should not feel like a challenge; it should feel restorative. - Self-care should be CONSISTENT – you’re much better off doing 2 minutes of meditation daily than 1 hour of meditation 2x a week. What can you add to your day? What will help you have more presence in your day? What will re-energize you to go after your biggest, most challenging goals? *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Self Care Bath Recipe **Link:** [Self Care Bath Recipe](https://www.soundmedicalweightloss.com/blog/self-care-bath-recipe/) ([md](https://www.soundmedicalweightloss.com/blog/self-care-bath-recipe/index.html.md)) **Description:** Relax with this beautiful bath recipe that you can create from easy-to-find ingredients! It is simple and customizable. ### Content Create your own bath soak from easy-to-find ingredients is simple and customizable. Here's a basic recipe to get you started: **Ingredients:** - Epsom salt: Relieves muscle tension and promotes relaxation. - Essential oils: Add fragrance and therapeutic benefits. Choose oils based on your preferences and desired effects (lavender for relaxation, eucalyptus for congestion relief, etc.) *If using oils make sure you don’t have a reaction to them first by testing it on your skin - IF using oils add 1/4 cup of baking soda as a base. - 3 tablespoons of dried rose petals **Instructions:** - Start by mixing the dry ingredients in a bowl. Use about 1 cup of Epsom salt and 1/4 cup of baking soda as a base. - Add 10-15 drops of your chosen essential oil(s) to the mixture. Adjust the amount based on your preference for fragrance strength. - Stir the ingredients well to ensure even distribution of the essential oil(s). - Add the dried rose petals. - Transfer the mixture to an airtight container, such as a glass jar or a resealable plastic bag, for storage. **Usage:** - When you're ready to enjoy a relaxing bath, simply add 1/2 to 1 cup of your homemade bath soak to warm running water. Swirl the water to dissolve the salts and distribute the essential oils. - Soak in the bath for at least 20 minutes to allow the ingredients to work their magic. Relax, unwind, and enjoy the soothing benefits of your DIY bath soak! Feel free to customize your bath soak recipe by adding other ingredients like dried herbs (such as lavender buds or chamomile flowers) or 1/2 cup of coconut milk for extra nourishment and fragrance. Experiment with different combinations until you find the perfect blend for your self-care routine. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Self-Confidence **Link:** [Self-Confidence](https://www.soundmedicalweightloss.com/blog/self-confidence/) ([md](https://www.soundmedicalweightloss.com/blog/self-confidence/index.html.md)) **Description:** Learn here how improving your self-confidence will help your weight loss journey. ### Content 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 share some of their stories of how they got to their current weight. These memories can include lack of self-confidence brought on by bullying, trauma, abuse, or even simply negative self image. It’s an all-too-familiar [vicious cycle,](https://www.soundmedicalweightloss.com/blog/vicious-cycle-and-how-it-may-be-hindering-your-success) with a chicken-and-egg origin. We may not know which came first, but there’s a snowball effect caused by negative emotions and low self-confidence, numbed and/or comforted by unhealthy food, which causes weight gain, and then even lower self-confidence. Rinse and repeat. The good news? Self-confidence is also the antidote to this vicious cycle. Said differently, ***improving your self-confidence will help your weight loss journey***. **How to** First, it’s worth discussing the how to – the specifics of building self-confidence, especially when it may feel like you’ve tried everything. Here are our tried-and-true tips and tricks: - **Have 2-4 daily habits that you do every single day, no exception.** These should be habits that are solely for you; bring you energy (vs. deplete it); and barely feel like a stretch what you’re doing today. Check out [the blog post](/blog/the-power-of-daily-habits/) on daily habits for more on this; and [another blog post](https://www.soundmedicalweightloss.com/blog/self-care) for how this looks in practice. - **Focus solely on the inputs. **This goes for your goals (weight loss and elsewhere in your life) and anything else you’re focused on. Check out [this blog post](https://www.soundmedicalweightloss.com/blog/focus-on-the-inputs) for more on inputs vs. outputs. - **Get mindful**. [Meditate](https://www.soundmedicalweightloss.com/blog/meditations-for-every-mode), do [mindful movement](https://www.soundmedicalweightloss.com/blog/mindful-movement), use [A.I.N.](https://www.soundmedicalweightloss.com/blog/the-beauty-of-rain), get [mindfulness](https://www.soundmedicalweightloss.com/blog/what-is-mindfulness-and-how-can-it-help-me) in your life. It will help your [weight loss](https://www.soundmedicalweightloss.com/blog/how-can-mindfulness-help-my-weight-loss-journey), your self-confidence and your life. - **Create – and use – your personal mantra**. This is a powerful way to remind yourself of what you’re capable of, how far you’ve come in your life, and how strong you truly are. [Here’s a link](https://www.soundmedicalweightloss.com/blog/find-your-personal-mantra) to my favorite way to create a highly personalized mantra. This was a quick overview, but an important one. Now that you’re armed with that list, let’s move on to the three ways boosting your self-confidence can help shed your excess weight – and self-sabotaging habits – for good. **No more deprivation** As your self-confidence builds, you’ll begin to notice the voice in your head shift from a deprivation tone to one of love and concern. For example, if your spouse offers you half of his morning donut and you decline because it’s not on plan, the voice in your head in the past might have thought, “I shouldn’t have that because I don’t deserve to. I’m too big. I haven’t lost enough weight. Only people who are thin and look good and are healthy can eat that way.” That’s the inner voice of a person with low self-confidence. As you begin to build it, you’ll notice your inner voice change. You’ll no longer think about deprivation – about how you don’t deserve the donut – but instead about how you actually deserve MORE. How you deserve health, a long life, comfort, etc. When you turn down that donut half, it’ll feel like you’re turning down something you don’t want because it’s not in line with what’s best for you. **You-time activities** Ever notice how, when your self-confidence is at a low, all of the activities that you typically love doing come to a screeching halt? That’s because self-confidence gives you the energy chase after things that make you feel good in enduring ways. When you lack that confidence, you don’t pursue those activities as hard or as often, which can cause you to descend further into a spiral. There’s a misconception that things that feel good and are good for us are things that we just naturally “want” to do. No. We also need energy – mental, physical, emotional – as well as confidence – to go after them. Get back on that spiral, but this time, go upward. As you work on your self-confidence, you’ll begin to re-gain the energy to do the activities that bring you even more energy. That energy will boost your self-confidence further, and you’ll do even more. Yes, you may see your weight loss begin to take off like a rocket booster, but what’s more important are the changes you’ll begin to see within. **Esteem** If the self-confidence term bugs you, think of it simply as self-esteem. When we have high self-esteem, that means we hold ourselves in high esteem – that we ***care for*** and ***nurture*** ourselves. We do this for ourselves, but not just for our spirits – we also do so for our bodies. Self-esteem would have us holistically nurture our bodies through eating well, exercising, staying hydrated, and diving deeply into our particular needs. **Did you know?** If you are in our 3- or 6-month weight loss program, you are eligible for one free 30-minute mindfulness coaching session. Give us a call today to book your free session! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Wegovy (semaglutide) **Link:** [Wegovy (semaglutide)](https://www.soundmedicalweightloss.com/blog/semaglutide-wegovy/) ([md](https://www.soundmedicalweightloss.com/blog/semaglutide-wegovy/index.html.md)) **Description:** Skip the crash diet! Think long-term! ### Content 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 for **long-term weight loss and maintenance goals** to help you lose weight and get off of the weight roller coaster once and for all. When dosed adequately, a once-a-week self-administered injection is all it takes to ward off cravings, decrease portion sizes, and stop the food dialogue going on in your head. You may even notice a slight aversion to foods we associate with weight gain: fatty, greasy or sweet foods. They simply won't seem appealing anymore. Sound amazing? It is! But will all those cravings and your appetite come back when you stop taking it? Yep, unless you are willing to commit to making new dietary habits and lifestyle changes that support your weight maintenance while taking the medication. At Sound Medical Weight Loss our providers are experts at helping you design a sustainable diet and lifestyle for long-term weight maintenance. Wegovy/semaglutide is not a miracle cure for obesity, but it is a powerful tool to support your healthy weight goals. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## September Sleep Reset: Why Better Sleep Matters for Your Weight and Metabolic Health **Link:** [September Sleep Reset: Why Better Sleep Matters for Your Weight and Metabolic Health](https://www.soundmedicalweightloss.com/blog/september-sleep-reset-why-better-sleep-matters-for-your-weight-and-metabolic-health/) ([md](https://www.soundmedicalweightloss.com/blog/september-sleep-reset-why-better-sleep-matters-for-your-weight-and-metabolic-health/index.html.md)) **Description:** September has a way of bringing us back to our routines. Vacations wind down, school begins, work schedules normalize, and many of us start paying closer attention to our nutrition and exercise again. But there is another routine that deserves just as much attention: our sleep. ### Content September has a way of bringing us back to our routines. Vacations wind down, school begins, work schedules normalize, and many of us start paying closer attention to our nutrition and exercise again. But there is another routine that deserves just as much attention: **our sleep.** My interest in the connection between sleep, weight and metabolic health goes back to the very beginning of my obesity medicine career, when I started practicing within a sleep center. I saw firsthand how frequently sleep problems and weight problems overlapped—and how addressing sleep could become an important part of improving a patient’s overall health. **Sleep Is Part of Your Metabolic Health** Sleep isn’t simply downtime. While we sleep, our bodies are actively regulating processes involved in blood sugar, appetite, stress, recovery and metabolism. When we consistently don’t get enough sleep—or our sleep is repeatedly interrupted—insulin sensitivity can decline, making it more difficult for the body to regulate blood sugar effectively. Sleep loss can also increase hunger and food intake and affect the complex hormonal and neurological signals involved in appetite and satiety. Over time, inadequate or poor-quality sleep is associated with increased risk of obesity, insulin resistance, type 2 diabetes and cardiovascular disease. For patients actively working to lose weight, this matters. **Nutrition, physical activity and medication may all be appropriately managed, but inadequate or disrupted sleep can still work against your progress.** If your weight loss has unexpectedly stalled, sleep is one of the factors worth looking at. **Your September Sleep Reset** The good news is that improving sleep often begins with a few very simple habits. - **Keep regular sleep hours.** Try to go to bed and wake up at approximately the same time each day, including weekends. - **Give yourself enough time to sleep.** Adults should regularly get at least seven hours of sleep; for many people, 7–9 hours is an appropriate target. - **Create a screen-free wind-down period.** Put away phones, tablets and computers and turn off the television at least 30 minutes before bedtime. - **Dim the lights in the evening.** Bright light late at night can interfere with the body’s natural signals that prepare us for sleep. - **Keep your bedroom cool, dark and quiet.** Consider blackout shades if outside lighting enters your bedroom. - **Reduce interruptions.** Noise, pets, temperature changes and other disturbances can fragment your sleep even if you don’t fully remember waking. - **Notice how you feel in the morning.** Getting enough hours in bed doesn’t necessarily mean you’re getting restorative sleep. **What If You’re Getting Enough Sleep—but You’re Still Exhausted?** This is where we need to distinguish **disrupting sleep habits from a possible sleep disorder.** Obstructive sleep apnea is common and frequently goes undiagnosed. During an apnea event, breathing becomes reduced or temporarily stops, disrupting normal sleep and potentially lowering oxygen levels. These events can occur repeatedly throughout the night—even when you have no memory of waking. Some symptoms are obvious, but others are surprisingly easy to dismiss. **Consider discussing sleep apnea testing with your medical provider if you experience:** - Loud or persistent snoring - Gasping, choking or witnessed pauses in breathing while asleep - Waking frequently throughout the night - Excessive daytime sleepiness - Waking feeling tired despite spending enough hours in bed - Morning dry mouth or sore throat - Morning headaches - Difficulty concentrating or “brain fog” - Frequent nighttime urination That last symptom is particularly interesting. Patients may assume their bladder woke them up, when in some cases a sleep-disordered breathing event may have contributed to the awakening. Nocturia is also recognized as a possible symptom associated with obstructive sleep apnea. **Curious About Your Sleep? You Can Now Test at Home.** We are pleased to now offer **convenient home sleep testing through Sound Medical** for patients who may be experiencing symptoms of sleep apnea or who simply want to better understand whether disrupted breathing could be affecting their sleep and health. For **$300**, the evaluation includes: - A **three-night home sleep test** - **Two virtual visits with a board-certified sleep specialist** - Professional interpretation of your sleep study and recommendations for appropriate next steps You complete the sleep study in your own bed, making it a convenient way to evaluate your sleep without spending a night in a traditional sleep laboratory. If you snore, wake frequently, struggle with daytime fatigue, don’t feel refreshed in the morning—or are doing everything right with your weight-management plan and still feel that something is getting in the way—it may be time to take a closer look at your sleep. **Better sleep isn’t simply about feeling more rested. It’s an important part of supporting your metabolism, your weight, and your long-term health.** [Book Your Evaluation](/contact/) --- ## Sickeningly Sweet **Link:** [Sickeningly Sweet](https://www.soundmedicalweightloss.com/blog/sickeningly-sweet/) ([md](https://www.soundmedicalweightloss.com/blog/sickeningly-sweet/index.html.md)) **Description:** Learn how to make better choices that signal hormones lower in the intestines to slow the blood sugar spikes. ### Content 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 complex, therefore, are slower to convert to glucose. White bread, pasta, desserts and many fruits are all simple carbs. Whole grains, vegetables, and some fruits are examples of complex carbs. Bottom line is, they all turn into glucose eventually. Maintaining low blood levels of glucose is key for weight loss and weight maintenance. What happens when we eat something sweet? First our digestive system breaks it down into glucose, which is readily absorbed into the blood. Taste buds signal to the pancreas to release insulin into the blood in anticipation of the sugar surge. Insulin acts like a bus and shuttles all that glucose to muscle cells, fat cells, and vital organs for fuel. Insulin tells the fat cells to stop releasing fatty acids, which are also used as fuel. As long as blood glucose is elevated we are in fat storing mode and we are no longer hungry. What goes up, must come down. As the glucose drops, so does our energy; ghrelin, the hunger hormone, is released and hunger increases. Tiredness, irritability, and the inability to concentrate may also be signs of decreasing blood glucose. Sugar cravings kick in and we eat more carbs and the cycle starts all over again... unless we make different choices. Choosing lean protein snacks (such as turkey, chicken, beef jerky or tuna) signals hormones lower in the intestines to slow stomach emptying. This prevents sudden blood sugar spikes and helps maintain steady glucose levels, further curtailing those sugar cravings! Getting off the glucose rollercoaster is one of the most important diet strategies you can make. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Simple ways to be more mindful **Link:** [Simple ways to be more mindful](https://www.soundmedicalweightloss.com/blog/simple-ways-to-be-more-mindful/) ([md](https://www.soundmedicalweightloss.com/blog/simple-ways-to-be-more-mindful/index.html.md)) **Description:** 5 simple steps to creating more mindfulness in your day ### Content 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 to keep going. 5 simple steps to creating more mindfulness in your day: - Step back and look at the big picture of your day. What are you doing every morning that you can improve? Drink a glass of water before coffee to rehydrate your organs? Then try putting a glass of water by your bed so that when you wake up it is already there. - Don't commit to any more than 2-5 'new' tasks or to-do list items in a day - Doing any more than this can leave your energy tank dry because of the random things that come up and then leave us discouraged because we didn't get to our list. - Accept what you cannot change and change what you can - You might not get all your answers at once and that's ok - look for more ways to continue the positive path to uncover more answers Mindfulness is important to me because it is VERY much a part of a lifestyle that includes health as a focus. No stress! It is all about the right mindset! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## So Supportive: Start the Year Feeling Nourished, Not Overwhelmed **Link:** [So Supportive: Start the Year Feeling Nourished, Not Overwhelmed](https://www.soundmedicalweightloss.com/blog/so-supportive-start-your-new-year-feeling-nourished/) ([md](https://www.soundmedicalweightloss.com/blog/so-supportive-start-your-new-year-feeling-nourished/index.html.md)) **Description:** January can feel like a lot. After the busy pace of the holidays, many people enter the new year feeling tired, inflamed, and unsure where to begin. At Sound Medical Weight Loss, our approach has never been about extremes or pressure — it’s about support, consistency, and giving your body what it needs to heal and thrive. ### Content #### A Supportive Start to January: *Nourishing Your Body, Not Restricting It* January is often filled with noise — pressure to “reset,” cut calories, or undo the holidays. At Sound Medical Weight Loss, we take a different approach. We believe real progress comes from supporting your body, not stressing it. That means focusing on whole-food nutrition, metabolic health, and expert guidance that helps your body function at its best — especially during times of transition. **Why Support Matters More Than Restriction** From a metabolic standpoint, when your body feels supported — through adequate nourishment and consistency — it can: • Maintain lean muscle mass • Regulate blood sugar more effectively • Reduce inflammation • Improve energy and mental clarity This is why restriction often feels unsustainable, while supportive care creates lasting results. **Whole-Food Nutrition Is the Foundation** At Sound Medical Weight Loss, we emphasize whole-food nutrition because it provides the nurishment your metabolism needs to function properly. A supportive approach includes: • Consistent protein intake to preserve muscle and metabolic rate • Balanced meals that stabilize blood sugar • Anti-inflammatory foods that support cellular health • Regular meals that prevent metabolic stress Whole foods work best when they are part of a plan designed by experts who understand how metabolism, hormones, and inflammation interact. **Expert Support Makes the Difference** Nutrition advice is everywhere in January — but not all guidance is created equal. Our team at Sound Medical Weight Loss specializes in metabolic health and medically supervised weight loss, ensuring your plan supports your body rather than works against it. We help patients: • Fuel appropriately for their goals • Protect muscle mass • Reduce inflammation • Build consistency without overwhelm This expert-led approach removes guesswork and replaces it with confidence. **A January Focused on Support, Not Pressure** January doesn’t have to feel extreme. It can be a month of steady nourishment, clear guidance, and realistic goals. Whether you’re continuing your care or considering getting started, Sound Medical Weight Loss is here to support you with evidence-based nutrition strategies, expert care, and a compassionate approach to metabolic health. Your body deserves support — and when it receives it, progress follows. [Click to Learn more about our supportive, whole-body approach at Sound Medical Weight Loss](/weight-loss/weight-loss-program-costs/) --- ## Sound HRT - So Optimized! **Link:** [Sound HRT - So Optimized!](https://www.soundmedicalweightloss.com/blog/sound-hrt-so-optimized/) ([md](https://www.soundmedicalweightloss.com/blog/sound-hrt-so-optimized/index.html.md)) **Description:** Many women assume menopause weight gain is inevitable. In reality, it is physiologic — and treatable. With over 15 years of experience in women’s health and hormone therapy, Dr. James has seen firsthand that hormone replacement therapy alone rarely results in meaningful weight loss. ### Content Many women assume menopause weight gain is inevitable. In reality, it is physiologic — and treatable. With over 15 years of experience in women’s health and hormone therapy, I’ve seen firsthand that hormone replacement therapy alone rarely results in meaningful weight loss. While HRT can significantly improve hot flashes, sleep, mood, vaginal health, and joint discomfort, midlife weight gain is also a result of perimenopause and menopausal hormone and metabolic changes. • Estrogen influences insulin sensitivity. As estrogen declines, the body becomes more prone to insulin resistance — making fat storage easier and fat loss harder. • Muscle mass decreases 3–8% per decade after age 30. Less muscle means a lower resting metabolic rate. • Visceral fat increases after menopause. Fat distribution shifts toward the abdomen due to hormonal changes — not simply calorie intake. • Sleep disruption raises cortisol. Poor sleep increases stress hormones that promote weight gain. • HRT improves symptoms — but does not directly burn fat. Sustainable weight loss requires metabolic strategy, not hormones alone. • Protein needs increase in midlife. Women over 40 require higher protein intake to preserve muscle and metabolic stability. Our [Optimal](/weight-loss/weight-loss-program-costs/optimal-program/) and [Premium](/weight-loss/weight-loss-program-costs/premium-program/) Programs integrate personalized hormone replacement therapy with metabolic medicine, body composition monitoring, strategic nutrition and exercise planning. For others, consider layering our comprehensive HRT add-on program for $199 per month.* The goal is not just symptom relief — but metabolic stability and sustainable fat loss. you don’t have to navigate perimenopause or menopause alone. Our expert providers are here to support you.* * **Provider visits not included. Three-month commitment required.* [Schedule Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) --- ## Sound Medical Weight Loss **Link:** [Sound Medical Weight Loss](https://www.soundmedicalweightloss.com/blog/sound-medical-weight-loss-30-second-overview/) ([md](https://www.soundmedicalweightloss.com/blog/sound-medical-weight-loss-30-second-overview/index.html.md)) **Description:** See how Sound Medical Weight Loss addresses the impact of obesity using a comprehensive weight loss program featuring real food for sustainable results. ### Content --- ## Spring Blossom Brunch **Link:** [Spring Blossom Brunch](https://www.soundmedicalweightloss.com/blog/spring-blossom-brunch/) ([md](https://www.soundmedicalweightloss.com/blog/spring-blossom-brunch/index.html.md)) **Description:** Spring Blossom Brunch ### Content Spring Blossom Brunch *A low-carb, fruit-forward brunch menu made with love!* ** ** **Why This Brunch is Perfect:**The *Spring Blossom Brunch* is a beautiful balance of fresh flavors, nourishment, and simplicity — making it the perfect way to start your day. With antioxidant-rich berries, protein-packed quiche cups, and a cozy vanilla almond milk latte, this low-carb spread feels indulgent without being heavy. It’s a celebration of vibrant health and heartfelt care, all served up with love and a little seasonal charm. Berry Lovely Parfait Bowl Ingredients: - 1 cup full-fat Greek yogurt (plain, unsweetened) - ½ cup fresh mixed berries (strawberries, raspberries, blackberries, blueberries) - 1 tbsp chopped walnuts or pecans - 1 tsp chia seeds or ground flaxseed - Optional: light drizzle of monk fruit or honey - Garnish: fresh mint Instructions:Layer yogurt and toppings in a bowl or glass. Garnish and serve chilled. *Serving Idea:* Arrange the fruit on a platter so that people can choose which fruit they would like to have in their parfait bowl. Mini Crustless Veggie Quiche Cups Ingredients: - 4 eggs - ¼ cup heavy cream or full-fat coconut milk - ½ cup chopped spinach - ¼ cup diced bell peppers - ¼ cup shredded cheddar or goat cheese - Seasonings: salt, pepper, garlic powder Instructions:Whisk all ingredients, pour into greased muffin tin, and bake at 375°F for 18–20 min. Vanilla Almond Milk Latte (Hot or Iced) Ingredients: - 1 cup unsweetened almond milk - 1 shot espresso or ½ cup strong coffee - ¼ tsp vanilla extract - Optional: cinnamon + stevia sweetener to taste Instructions:Heat and froth almond milk, stir in vanilla and sweetener, and pour over coffee. Serve hot or over ice. *Serving Idea:* Arrange on the table with flowers, linen tablecloth, and a handwritten motivational note for a beautiful, heartfelt morning surprise that will last the rest of the day. --- ## Stress and Your Weight **Link:** [Stress and Your Weight](https://www.soundmedicalweightloss.com/blog/stress-and-your-weight/) ([md](https://www.soundmedicalweightloss.com/blog/stress-and-your-weight/index.html.md)) **Description:** Click here to read about how stress has a marked impact on weight gain and some things you can do to counteract the stress you’re experiencing at this time. ### Content 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](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2727271/) done in the United States over the course of nine years sought to determine how, exactly, psychological stress affected weight gain in humans. Anecdotally, many of us have seen this correlation, but this study sought to prove the hypothesis directly. The researchers studied the correlation of weight gain to a number of psychological stressors, including job-related demands, difficulty paying bills, strain in family relations, lack of skill discretion, lack of decision authority, and others. The most interesting finding in this study is that both men and women ***who already had a high baseline BMI*** are ***most likely to gain weight ***when experiencing stress. Looking at the stressors themselves, here are the findings: among men with high baseline body mass index, weight gain was associated with increasing levels of psychosocial stress related to **job-related demands, lack of decision authority, **and** difficulty paying bills.** Among women with high baseline body mass index, weight gain was associated with **job-related demands, perceived constraints in life, strain in relations with family**, and **difficulty paying bills**. Covid-19 has created a “new normal” for most (if not all) of us, and that “normalcy” is rife with many of the stressors mentioned above. Job-related stress is abounding right now. Many are getting used to working from home. They’re struggling to “turn off,” instead working many more hours than usual because there’s no clean break marked by a commute. They’re also much busier than usual, trying to help their companies recover from the roiling economic damage that’s been done in the two short months since COVID-19 struck the United States. Frontline workers, including nurses, doctors, firefighters, EMT workers, grocery store baggers and clerks, cleaning staff, etc. are at their maximum stress levels, trying to keep the world alive. And still others – small business owners, retail workers, the list goes on – have been laid off completely. Strain in relations with family is also abundant at the moment. Many of us have been home-bound with family members for the longest time ever, including elder parents, small children, and spouses. We’re juggling home schooling, at-home date nights, managing the household, and self-care (where we can squeeze it in). Difficulty paying bills – whether we’re experiencing it now, or worried about it in the future – is also an ever-present stressor right now, given the state of the economy, and the 20 million jobless claims made in the US since the start of the shutdowns. If you’ve been beating yourself up for struggling with your weight, stop. Be kind to yourself. Reflect on the stressors you may be experiencing, and on the collective trauma and stress the country (and, indeed, the world) is experiencing. As this study shows, stress has a marked impact on weight gain, and the more stressors pile on, the more impactful weight gain becomes. Here are some things you can do to counteract the stress you’re experiencing: - **Begin, or deepen, a mindfulness practice**. [Meditation](https://www.soundmedicalweightloss.com/blog/meditations-for-every-mode) does the trick for me – I try for 5 minutes daily, and I use a free app like [Insight Timer](https://insighttimer.com/) – but you can also do breathwork or yoga. Consistency is key. - **Create a daily routine that includes self-care habits. **These [daily habits](/blog/the-power-of-daily-habits/) should be energizing, uplifting, and be for YOU. - **Say “no” to the vicious cycle of shame and blame. **It’s easy to succumb to shaming ourselves for our weight, for what we ate yesterday, or for not sticking to a certain plan. This turns into [a vicious cycle](https://www.soundmedicalweightloss.com/blog/vicious-cycle-and-how-it-may-be-hindering-your-success). Become conscious of the cycle every time you shame or blame yourself; acknowledge that you’re doing it and let the thoughts pass through, like clouds in the sky. Don’t dwell! - **Focus on the inputs.** While it’s common to want to focus on the scale obsessively when weight loss is the goal, I’d encourage you to [focus instead on the inputs](https://www.soundmedicalweightloss.com/blog/focus-on-the-inputs) – goals like walking outside 4x a week. - **Create a mantra for when you fall off track.** We’re human beings; no one is perfect. Create a [personalized mantra](https://www.soundmedicalweightloss.com/blog/find-your-personal-mantra) for when you need it most, especially when you’re feeling the pangs of stress creep in to your day. It helps immensely! For even more personalized and holistic support, call or [book online](https://www.soundmedicalweightloss.com/) to schedule a telemedicine visit with Sound Medical Weight Loss. You’ll find a dedicated team of experienced weight loss specialists who provide state-of-the-art services, comprehensive solutions, and an affordable, holistic approach to your care. Our physician-supervised weight loss program includes a whole food plan that’s designed to meet your unique health, nutrition, and weight goals. You’ll get medical supervision, one-on-one nutritional counseling, behavioral coaching, a robust maintenance program, as well as easy-to-access online and mobile App tools that help you stay on track. Your program includes live and online mindfulness classes that address emotional eating, stress management, and habit change. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Cucumber Citrus Summer Cooler (Mocktail) **Link:** [Cucumber Citrus Summer Cooler (Mocktail)](https://www.soundmedicalweightloss.com/blog/summer-mocktail/) ([md](https://www.soundmedicalweightloss.com/blog/summer-mocktail/index.html.md)) **Description:** Cucumber Citrus Summer Cooler (Mocktail) ### Content A hydrating blend of citrus, cucumber, mint, and a splash of fizz. Perfect for sunny afternoons, garden parties, or a healthy sip on a self-care day. Ingredients (Serves 2–3) - 1/2 large cucumber, thinly sliced - 1/2 orange, thinly sliced (or substitute with 3 mandarin slices) - Juice of 1/2 lime - 6–8 fresh mint leaves - 1–2 tsp raw honey or monk fruit sweetener (optional) - 1.5 cups sparkling water (plain or citrus flavor) - Ice to fill glasses Instructions - **Muddle gently:** In a pitcher or large glass, gently muddle the mint, lime juice, sweetener (if using), and 2–3 slices of cucumber to release flavor. - **Layer the beauty:** Add remaining cucumber and orange slices. - **Add sparkle:** Pour in sparkling water and stir gently. - **Serve chilled:** Pour over ice in tall glasses. Garnish with extra mint and a cucumber ribbon or citrus wheel for flair. Functional Nutrition Benefits: - **Cucumber:** Rich in silica and antioxidants, helps support skin and hydration. - **Citrus:** High in vitamin C and uplifting aroma compounds. - **Mint:** Soothing to digestion and cooling to the body. - **Sparkling water:** Adds refreshing fizz without added sugar. --- ## Summer Produce Guide **Link:** [Summer Produce Guide](https://www.soundmedicalweightloss.com/blog/summer-produce-guide/) ([md](https://www.soundmedicalweightloss.com/blog/summer-produce-guide/index.html.md)) **Description:** There are so many great fresh fruits and vegetables - Check out this list! ### Content Summer time is such an enjoyable times for fresh fruits and vegatbables! We hope you find several on this list that maybe you haven't had in a while and add back in this summer! Fruits: - Apples - Apricots - Avocado - Bananas - Blackberries - Blueberries - Cantaloupe - Cherries - Lemons - Limes - Nectarines - Mangos - Oranges - Peaches - Pears - Plums - Pomelos - Pomegranate - Raspberries - Strawberries - Tangerines - Watermelon Vegetables: - Bell Peppers (all colors) - Carrots - Celery - Chicory - Collard Greens - Cucumber - Corn - Eggplant - Garlic - Green Beans - Herbs - Radish - Okra - Summer Squash - Tomatillos - Tomatoes - Zucchini --- ## Supporting Your Gut-Brain Connection This Fall with So Sunny D **Link:** [Supporting Your Gut-Brain Connection This Fall with So Sunny D](https://www.soundmedicalweightloss.com/blog/supporting-your-gut-brain-connection/) ([md](https://www.soundmedicalweightloss.com/blog/supporting-your-gut-brain-connection/index.html.md)) **Description:** Supporting Your Gut-Brain Connection This Fall with So Sunny D ### Content **Supporting Your Gut-Brain Connection This Fall with So Sunny D** As the days grow shorter and the golden light of summer fades, our bodies begin to feel the shift. Autumn brings cozy sweaters, crisp air, and pumpkin-spiced everything — but it can also mean less sunlight and changes in mood, digestion, and overall energy. This is where **vitamin D** — often called the *“sunshine vitamin”* — steps in, and why our So Sunny Vitamin D supplement can be a key part of your fall wellness routine. **Why Vitamin D Matters for Gut Health** Many people know vitamin D is essential for strong bones and immune function, but fewer realize it also plays a vital role in the gut-brain connection. Here’s how: - **Nourishes the Microbiome: **Vitamin D supports the growth of beneficial gut bacteria, creating a balanced environment for digestion and nutrient absorption. - **Calms Inflammation: **Adequate vitamin D levels can reduce inflammation in the gut lining, which helps maintain a healthy intestinal barrier. - **Supports Neurotransmitter Production:** A healthy gut produces serotonin — often called the “feel-good” hormone — which directly influences mood, focus, and mental clarity. Vitamin D helps regulate this process. When your gut is healthy, your brain gets the message — and you feel better from the inside out. **The Seasonal Connection** In the Pacific Northwest (and much of the northern U.S.), shorter days and cloudier skies in fall can lead to a drop in natural vitamin D production. Less sun can mean that your body may struggle to maintain optimal levels, which can contribute to: - Digestive changes or bloating - Brain fog and fatigue - Seasonal mood dips Taking proactive steps now can help you feel your best all season long. **Why We Love So Sunny Vitamin D** Many people know vitamin D is essential for strong bones, boosting your immune function and preventing SAD (Seasonal Affective Disorder), but fewer realize it also plays a vital role in the gut-brain connection. Our **So Sunny Vitamin D** is designed with quality and absorption in mind, so you get the most benefit for your gut, brain, and immune health. Each dose is formulated to: - Provide the ideal daily amount of vitamin D for seasonal support - Be easy on the stomach - Support both mood and digestive balance Think of it as ***bottled sunshine*** — helping you stay bright, focused, and energized even as the days get darker. **Tips for a Happy Gut This Fall** Alongside your daily dose of So Sunny, here are a few ways to keep your gut-brain connection thriving: - **Eat Seasonal Produce **– Squash, apples, beets, and leafy greens provide fiber and antioxidants for gut health. - **Stay Hydrated** – Cooler weather can trick you into drinking less water. Keep your digestive system moving with plenty of fluids. - **Get Outside When You Can** – Even brief morning light exposure on a short walk can help us regulate our body’s natural rhythms. **The Takeaway** Your gut and brain are in constant conversation. As fall approaches, give them the support they need with nourishing foods, mindful movement, and the targeted benefits of **So Sunny Vitamin D**. Because when your gut is happy, your brain feels brighter — no matter the season. **Where to Purchase So Sunny Vitamin D** You can purchase **So Sunny Vitamin D** directly through **Sound Medical Weight Loss** — either during your in-clinic visit or conveniently online through our patient supplement store. This ensures you’re getting a trusted, high-quality product formulated for optimal absorption. If you’re a current patient, simply log into your **MyBodysite portal** to place an order, or call our office and our team will be happy to assist you. Please note: This article is for informational purposes only and is not intended to replace medical advice. Always consult with your primary care physician or healthcare provider before starting any new supplement, especially if you have existing health conditions or take prescription medications. --- ## Type 2 Diabetes: Understanding this Common Condition and How to Take Charge of Your Health **Link:** [Type 2 Diabetes: Understanding this Common Condition and How to Take Charge of Your Health](https://www.soundmedicalweightloss.com/blog/take-charge-of-your-health/) ([md](https://www.soundmedicalweightloss.com/blog/take-charge-of-your-health/index.html.md)) **Description:** Type 2 Diabetes: Understanding this Common Condition and How to Take Charge of Your Health ### Content Type 2 diabetes is one of the most common chronic conditions in the U.S., and it impacts millions of people. In fact, about 38 million Americans have diabetes (1 in 10 people), and a staggering 1 in 5 don't even know they have it. Fortunately, by learning more about what causes type 2 diabetes and making some small but deliberate changes to your lifestyle, you can greatly reduce your risk of developing type 2 diabetes or manage it effectively if you already have it. Insulin Resistance and Type 2 Diabetes Type 2 diabetes develops when your body’s cells become resistant to the effects of insulin, a hormone made by the pancreas. Insulin is essential because it helps direct glucose (or sugar) from your blood stream into your cells, where it’s turned into energy for use by cells all over your body. But when you have insulin resistance, your cells no longer respond to insulin properly, and sugar starts to build up in your blood. The pancreas then starts to work overtime, trying to keep up by producing more insulin. But eventually, it can’t make enough, and blood sugar levels stay high, leading to type 2 diabetes. Not only is this excess sugar coursing through blood vessels damaging in and of itself, but insulin resistance is strongly linked to weight gain, inactivity, and poor diet. Are You at Risk for Developing Type 2 Diabetes? Type 2 diabetes doesn’t happen overnight—it often develops over years and is influenced by several lifestyle and genetic factors. Recognizing your risk factors can help you take early steps to protect your health. You are at a higher risk for developing type 2 diabetes if you: - Have been diagnosed with prediabetes - Have overweight or obesity, especially around the abdomen - Are 45 or older - Have a close family member (parent, sibling) with type 2 diabetes - Are physically active less than three times a week - Have had gestational diabetes (diabetes during pregnancy) - Are of African American, Hispanic or Latino, American Indian, or Alaska Native descent; some Pacific Islander and Asian American groups also face higher risk - Have non-alcoholic fatty liver disease (now called Metabolic dysfunction-associated steatotic liver disease, or MASLD, because of its strong correlation with insulin resistance and type 2 diabetes). Understanding these risk factors can empower you to take steps now—whether that means improving nutrition, moving more, or connecting with a healthcare provider to stay on top of your metabolic health. Why Should You Care About Preventing or Managing Diabetes? High blood sugar levels over time can damage many parts of the body, leading to serious complications such as: - Heart disease and stroke: People with diabetes are at higher risk for cardiovascular issues, which can be life-threatening. - Kidney disease: High blood sugar can damage the blood vessels in your kidneys, leading to kidney disease and potentially kidney failure. - Vision loss: Diabetes can damage the blood vessels in the eyes, which can lead to blindness. - Nerve damage: Nerve damage (neuropathy) can cause pain, numbness, and other issues, especially in the feet and hands. Managing diabetes isn't just about keeping blood sugar in check. It’s also about reducing the risk of these complications, staying active, and maintaining a good quality of life. The Importance of Weight Loss and Nutrition Excess weight, especially around the abdomen, is strongly associated with insulin resistance. Losing weight, even just a modest amount (5% of your body weight), can make a significant difference in how well your body uses insulin. Good nutrition is essential too, as it helps maintain stable blood sugar levels and provides the nutrients you need for overall health. Some nutrition tips that can support weight loss and diabetes management include: - Focus on fiber: Foods high in fiber, like fruits, vegetables, whole grains, and legumes, help you feel full and slow down sugar absorption, keeping blood sugar levels stable. - Watch portion sizes: Eating balanced portions can help prevent overeating and maintain steady blood sugar. - Limit refined carbs and added sugars: Processed foods and sugary snacks can cause blood sugar spikes, making diabetes harder to manage. The Role of Newer Medications Like Ozempic and Mounjaro In recent years, newer medications like Ozempic (semaglutide) and Mounjaro (tirzepatide) have made waves in diabetes care. These medications belong to a class called GLP-1 receptor agonists, which work by increasing insulin production after meals, slowing digestion, and helping regulate blood sugar more effectively. They have also been shown to support weight loss, which can be especially helpful for those managing type 2 diabetes. While these medications are powerful tools, it’s essential to remember they are best used as part of a comprehensive treatment plan that includes a balanced diet, regular physical activity, and lifestyle changes. Medications like Ozempic and Mounjaro are not "quick fixes"; instead, they work most effectively when combined with a healthy lifestyle and are overseen by a medical specialist who can tailor the approach to your unique needs. Using these medications under the guidance of a healthcare professional ensures safe use and helps you make the most of all aspects of your treatment plan—from nutrition to exercise to medications—toward the best outcomes for your health. Small Steps You Can Take Today to Prevent Type 2 Diabetes Preventing diabetes often comes down to making healthy choices day by day. Here are some simple actions to start today: - Move your body regularly: Even a brisk 15-20 minute walk after a meal can improve blood sugar levels. Aim to be active every day, whether it's walking, biking, swimming, or even just stretching at home. - Add more veggies to each meal: Vegetables are high in fiber, making them ideal for supporting weight loss and stable blood sugar. - Eliminate sugary drinks: Sodas, juices, energy drinks, and even your morning pumpkin spice latte can cause blood sugar to spike. Try to replace these with water, teas, flavored seltzer, and coffee with no syrups, sugar, or fake sugars added. - Prioritize sleep: Poor sleep affects blood sugar and can increase your risk of weight gain and insulin resistance. Try to get 7-8 hours each night. - Manage stress: Chronic stress can lead to poor lifestyle choices and negatively affect blood sugar. Practice deep breathing, meditation, or a hobby that helps you relax. Take Control of Your Health Today Type 2 diabetes is a serious condition, but with the right approach to lifestyle changes, it’s preventable and manageable. At Sound Medical Weight Loss, we work with you to create a weight loss and wellness plan tailored to your needs. Through personalized guidance, support, and the right tools, we’re here to help you take control of your metabolic health and live your best life. If you have questions or want more support, don’t hesitate to reach out – we're here to help every step of the way! --- ## TempSure Vitalia - 5 ways to recapture your feminine confidence! **Link:** [TempSure Vitalia - 5 ways to recapture your feminine confidence!](https://www.soundmedicalweightloss.com/blog/tempsure-vitalia-5-ways-to-recapture-your-feminine-confidence/) ([md](https://www.soundmedicalweightloss.com/blog/tempsure-vitalia-5-ways-to-recapture-your-feminine-confidence/index.html.md)) **Description:** TempSure Vitalia is a revolution for women in the wellness world. It features radiofrequency energy, not surgery, to tighten the vaginal area. Producing improve ### Content 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 lead to painful sex, burning, and even itchiness. Women with vaginal dryness may also experience more frequent urinary tract infections. 4. More Enjoyable Sex Life Painful sex is not enjoyable and can lead to avoidance. Improving the tone and sensation leads to a better experience for both partners. 5. Improves Postpartum Laxity Vaginal muscles become stretched by vaginal childbirth. While some of the tissues return to regular size it might not be as tight as before. Gain more feminine confidence today! Discretely fill out a connection form on our website on the contact page. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Testosterone's Impact on Lifespan **Link:** [Testosterone's Impact on Lifespan](https://www.soundmedicalweightloss.com/blog/testosterones-impact-on-lifespan/) ([md](https://www.soundmedicalweightloss.com/blog/testosterones-impact-on-lifespan/index.html.md)) **Description:** Beyond Muscles and Sex Drive ### Content Testosterone plays a crucial role in various aspects of men's health and well-being. New research has demonstrated that testosterone plays a role in men’s longevity and heart health. A scientific analysis* just published concluded that men with low testosterone were at an increased risk of all-cause mortality, namely heart disease. This article reviewed 20 studies over the last 10 years and assessed the data with a powerful conclusion. Men with a baseline testosterone less than 213 ng/dL had an increased risk of death compared to men with normal or high testosterone levels who did not. For men seeking to optimize their vitality, heart health, and overall quality of life, testosterone supplementation offers several compelling benefits. - Testosterone is essential for maintaining muscle mass and strength, especially important during weight loss. Moreover, adequate testosterone levels are linked to improved bone density, reducing the risk of osteoporosis and fractures, especially as men age. - Testosterone exerts a significant influence on mood and cognitive function, with low levels being associated with symptoms of depression, fatigue, and cognitive decline. By optimizing testosterone levels, men experience enhanced mental clarity, motivation, and overall psychological well-being. - Testosterone supplementation has been shown to improve erectile function and libido in men with low testosterone levels, further enhancing sexual satisfaction and intimacy within relationships. - Now based on this latest research there is even more reason to consider testosterone hormone therapy including protecting the cardiovascular system and longevity. Overall, for men looking to optimize their physical, mental, and sexual health, and improve their cardiovascular health can consider testosterone supplementation under the guidance of a trained healthcare professional. This is a service we feel is essential to offer our male patients. **Associations of Testosterone and Related Hormones With All-Cause and Cardiovascular Mortality and Incident Cardiovascular Disease in Men: Individual Participant Data Meta-analyses* *Authors: *[*Bu B. Yeap, MBBS, PhD*](https://www.acpjournals.org/doi/full/10.7326/M23-2781#con1)*, et al* *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Thanksgiving Tips! **Link:** [Thanksgiving Tips!](https://www.soundmedicalweightloss.com/blog/thanksgiving-tips/) ([md](https://www.soundmedicalweightloss.com/blog/thanksgiving-tips/index.html.md)) **Description:** Our favorite healthy and delicious Thanksgiving recipes to fill the table! ### Content 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 approach the Thanksgiving holiday with a mix of emotions -- excitement, anxiety and even fear of the unknown. We're here to help. ***We've rounded up our favorite healthy and delicious Thanksgiving recipes for you below. They'll help you celebrate Thanksgiving Day while still feeling in control and completely nourished.*** Side Dishes Side dishes are often the main star of the show on our Thanksgiving table, and for good reason -- they're scrumptious! Check out our favorite plan-approved side dish recipes below. - [Grain-free stuffing ](https://detoxinista.com/grain-free-stuffing-low-carb-low-fat/)-- this "stuffing" with parsnips, carrots and mushrooms has all the flavors of traditional stuffing but is veggie- (rather than carb-) loaded! - [Smoky roasted mushrooms ](https://www.foodnetwork.com/recipes/food-network-kitchen/smoky-roasted-mushrooms-recipe-2112308)-- we're mushroom obsessed, and these babies will be the first to disappear from our table. The smoked paprika is key! - [Sauteed brussel sprouts ](https://www.wellplated.com/sauteed-brussels-sprouts/)-- these taste nothing like the boiled version you remember (and hated) as a kid! These are simply pan seared and delicious. - [Herbed cauliflower mash ](https://www.wickedspatula.com/slow-cooker-garlic-herb-mashed-cauliflower/)-- oven busy with a gorgeously browning turkey? Use your slow cooker or pressure cooker to make this mashed potato alternative. - [Sauteed swiss chard ](https://www.foodnetwork.com/recipes/patrick-and-gina-neely/swiss-chard-recipe-1917667)-- a hint of balsamic vinegar brings out the brightness in these beautifully simple greens. - [Beet salad ](https://www.foodnetwork.com/recipes/beet-salad-recipe-1958104)-- we love the color beets add to the table! Include this salad for freshness and variety. Main Dishes - [Mushroom-stuffed pork tenderloin](https://www.foodnetwork.com/recipes/food-network-kitchen/mushroom-stuffed-pork-tenderloin-recipe-1973702) -- why not deviate from a traditional turkey main dish and make this show-stopper instead? (Did we mention we're mushroom obsessed?) - [Strict Paleo turkey ](https://www.noshtastic.com/paleo-thanksgiving-turkey/)-- a recipe ensuring there's no hidden sugars in your roasting process. Desserts Did you think we forgot about you, fellow sweet-toothers? - Simple berries and cream* -- no recipe, just keep it simple. Pull together the freshest berries you can find (we hear the [Dream Berry strawberries ](https://www.sunsetgrown.com/our-produce/wow-berries/wow-berries-dreamberry/)at Costco are insanely good), add some plan-approved cream (non-dairy if you're sensitive). We like [Cocowhip Light ](https://sodeliciousdairyfree.com/dairy-free-foods/dairy-free-frozen-desserts/coconutmilk/cocowhip-light)(or you can make your own). - [Protein truffles ](https://www.runningwithspoons.com/no-bake-chocolate-fudge-protein-truffles/)-- there are about a million ways to make these, but they always come out delicious. Bonus: swap out the chocolate for our Turmeric-infused So Clean protein powder and some added cinnamon for a holiday-spiced kick! - [Chocolate avocado pudding](https://www.makingthymeforhealth.com/easy-superfood-chocolate-pudding/) -- if you're in Phase 2 of our plan, you may have added some avocado back to your diet. If so, hooray -- avocado is one of our favorite (and most versatile) foods! Check out this dessert, for instance. Just yum. *many many bonus points if you do [the dance](https://www.youtube.com/watch?v=lkvhnRAd4V0) while you're making it. Cocktails and Mocktails Under-200 calorie drinks worth cheersing to - [Caramel apple sangria](https://www.thewholesomedish.com/caramel-apple-sangria/) -- a great batch drink to make in advance for the whole family (the adults, at least). - [Apple cider mimosas](https://www.thecookierookie.com/apple-cider-mimosas/) -- perfect lightened-up flavors to reflect the season. - [Maple rum hot toddy](https://wallflowerkitchen.com/rum-hot-toddy/) -- warm and delicious. - [Fizzy rosemary cider mocktail ](https://www.eatingwell.com/recipe/276914/fizzy-rosemary-cider-mocktail/)-- we can't wait to try our hand at the sugar-free simple syrup in this recipe! While we don't use sugar alternatives frequently, a splash comes in handy for mocktails and cocktails in the holiday season. - [Pre-made mocktails by Curious Elixirs](https://curiouselixirs.com/collections/cocktails) -- one of Dr. James' favorite ways to partake in celebrations booze-free. She loves Curious #2, a spicy pineapple faux-garita! How did we do? What else will you be bringing to the table? Please share with us in comments! We love hearing from you! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## The 5 Rs for Navigating Candy Season **Link:** [The 5 Rs for Navigating Candy Season](https://www.soundmedicalweightloss.com/blog/the-5-rs-for-navigating-candy-season/) ([md](https://www.soundmedicalweightloss.com/blog/the-5-rs-for-navigating-candy-season/index.html.md)) **Description:** The 5 Rs for Navigating Candy Season ### Content We can all agree that getting dressed up for Halloween is fun! The memories, pictures, and the laughter really make it unforgettable during the year. What’s not so fun is how we might feel after an evening of eating candy, and that sugar crash can leave us in a cycle of sugar cravings that can be challenging to break. Here are some tips for navigating this year’s candy season so that you feel in control. - Prioritize portion control: We all have a favorite candy, I know I do, but having 1-3 small candies is completely different than having 7 or 8 or more. Pre portion candies into a small bag and get rid of the rest. This helps us avoid mindless snacking, plus we still feel like we have participated in the activities, but we are not left feeling overwhelmed with sugar cravings the next day. It’s not about avoidance its about creating Reasonable portions. - Satisfy cravings with a healthier alternative: Fortunately, there are more alternative options out there than there were 5 years ago today. Look for the “added sugar” label, does it say more than 5 grams of added sugar? If yes, then avoid it. Sugars also are naturally occurring in fruits, most of the time there won’t be any added sugars, but still check because some companies like to sugar coat dried fruits. Try yogurt covered nuts, dark chocolate with nuts, and dried fruits. Keep them on hand so that when offered candy you may feel drawn to, you may Reach for your healthier alternative that you have on hand. - Eat meals throughout the day: We know that we are more likely to indulge in more food or sweets the hungrier we are. Keep steady with your regular meals, focusing on protein, so that you feel full and feel like filling that hunger with something that will leave you feeling out of control the next day. Regular meals are important. - Set a treat time: It is not realistic to avoid everything, research shows that avoiding sweets completely can lead to binge eating, especially when done in a restrictive or all-or-nothing approach. When people deprive themselves of certain foods, it can create a psychological effect known as the "forbidden fruit" phenomenon, where the more they avoid a food, the more they crave it. This can lead to overeating or bingeing once they finally give in. Studies on restriction and bingeing suggest that around 30-50% of people who engage in restrictive dieting (including avoiding sweets) are more likely to binge eat later as a reaction to that restriction. However, mindful moderation and incorporating occasional treats can help Reduce the risk of bingeing by removing the sense of deprivation. The key is finding a balance, try picking 1 day of the week to enjoy a treat and then find that satisfaction of having it between healthy eating and enjoying sweets in moderation, rather than strict avoidance. - Stay hydrated: Before reaching for candy, make sure you're not mistaking thirst or hunger for a sweet craving. Drinking water and eating regular, balanced meals with protein, fiber, and healthy fats can help you feel satisfied and reduce the urge to overindulge in sugary treats. Drinking water is equally important because when we are dehydrated, we are left feeling sluggish and low energy, looking for a quick boost. Staying hydrated keep us feeling Restored, rather than lacking energy, and that can give us the confidence we need to navigate this season just fine. You got this! **Just to recap:** - Reasonable (reasonable portions) - Regular (eat regular meals) - **R**each (reach for a healthier alternative) - Reduce (from reduce the urge) - Restored (stay hydrated) Author: Sarah Eno --- ## The Beauty of Rain **Link:** [The Beauty of Rain](https://www.soundmedicalweightloss.com/blog/the-beauty-of-rain/) ([md](https://www.soundmedicalweightloss.com/blog/the-beauty-of-rain/index.html.md)) **Description:** What can we do about inner critical voices to stop the cycle of self-shame and self-blame in its tracks? Learn how here! ### Content 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 perfectly, following every instruction to a tee, getting lots of movement in, and feeling amazing. A few days later, your spouse surprises you with a romantic dinner date and you go a little off course while enjoying the evening. You find yourself obsessing the entire next day about having some wine, bread, and dessert. Shame and blame set in, and they hit you HARD. Sound familiar? If so, you’re not alone. This anxiety is so common to so many of us, no matter what goals we’re chasing after. Some of the most accomplished, well-educated, brilliant CEOs worry about their competence constantly, fearful of any tiny misstep they might make. Others simply have brutal inner voices, mercilessly nitpicking and judging themselves for being fundamentally flawed. Shame and self-blame are ever-present for so many of us. Despite an intention to push us to be our best selves, ***these inner critics are actually incredibly derailing*** to our goals and dreams. In a weight loss journey, for example, shaming and self-blame for going off course can lead to obsessing about food, under-eating to “compensate,” subsequent compulsive eating because the body is under-fed, and further shame and mental distress. It’s a [vicious cycle](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421368/) of shame and self-blame. What, then, can we do about these inner critical voices, to stop this cycle of shame and self-blame in its tracks? According to Tara Brach, PhD in Clinical Psychology and renowned author, approach your experience with curiosity, remembering the acronym [RAIN](https://www.tarabrach.com/selfcompassion1/): ***Recognize what’s happening;*** ***Allow the experience to be there, just as it is;*** ***Investigate with interest and with care;*** ***Nurture with self-compassion.*** Dr. Brach goes further into each step: ***“Recognizing*** means consciously acknowledging, in any given moment, the thoughts, feelings, and behaviors that are affecting us... Recognizing can be a simple mental whisper, noting what has come up.” Next, allow: “***allowing*** means letting the thoughts, emotions, feelings, or sensations we have recognized simply be there, without trying to fix or avoid anything… For instance, you might feel the grip of fear and mentally whisper, Yes, or It’s ok, in order to acknowledge and accept the reality of your experience in this moment.” Third, investigate: “once we have recognized and allowed what is arising, we can deepen our attention through ***investigation***. To investigate, call on your natural curiosity – the desire to know truth – and direct a more focused attention to your present experience. You might ask yourself: What most wants attention? How am I experiencing this in my body? What am I believing? What does this vulnerable place want from me? What does it most need? Whatever the inquiry, your investigation will be most transformational if you step away from conceptualizing and bring your primary attention to the felt-sense in the body. When investigating, it is essential to approach your experience in a non-judgmental and kind way. This attitude of care helps create a sufficient sense of safety, making it possible to honestly connect with our hurts, fears and shame.” Finally, move to the final step, ***nurturing*** with self-compassion: “try to sense what the wounded, frightened or hurting place inside you most needs, and then offer some gesture of active care that might address this need. Does it need a message of reassurance? Of forgiveness? Of companionship? Of love? Experiment and see which intentional gesture of kindness most helps to comfort, soften or open your heart. It might be the mental whisper, I’m here with you… It’s not your fault. In addition to a whispered message of care, many people find healing by gently placing a hand on the heart or cheek; or by envisioning being bathed in or embraced by warm, radiant light. If it feels difficult to offer yourself love, bring to mind a loving being – spiritual figure, family member, friend or pet – and imagine that being’s love and wisdom flowing into you.” Dr. Brach’s most recent book, [Radical Compassion](https://www.amazon.com/Radical-Compassion-Learning-Yourself-Practice/dp/0525522816), describes these steps and goes even deeper into this RAIN practice. She also talks about it at length [in an interview with Dan Harris](https://www.stitcher.com/podcast/ten-percent-happier-with-dan-harris/e/66939050?autoplay=true) on his podcast, 10% Happier. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## The importance of taking small steps **Link:** [The importance of taking small steps](https://www.soundmedicalweightloss.com/blog/the-importance-of-taking-small-steps/) ([md](https://www.soundmedicalweightloss.com/blog/the-importance-of-taking-small-steps/index.html.md)) **Description:** Long term benefits of short term goals and small steps to success. ### Content 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 a pool noodle, or feel just a few drops of water on their face. Parents cheer and clap for their babies at each of these developmental stages, no matter how small, no matter how far away from swimming they may still be. Even if the baby “fails” during the process – e.g. cry when they’re submerged under water -- they are still supported and encouraged. Contrast this experience to how we sometimes treat ourselves when we’re trying something new, or embarking on a new, challenging journey – like improving our health or losing weight. Often, it’s almost completely the opposite. As a weight loss coach, I find that patients don’t treat themselves as gently as I’ve just described. ***They take too large initial steps; they are not patient with themselves during the journey; and they do not seek out sufficient support. ***As a direct result, weight loss journeys are often less delightful, and sometimes less successful, than the baby swimming journey described above. **Patients often take too large an initial step** when they embark on a new, challenging journey. For example, one patient I met with was so excited to lose weight that she decided to re-start the running routine she did back in college (15 years ago, despite being physically dormant since then). This patient immediately hurt her knee. It was difficult for her to get her body moving again after that, not only because of her knee, but also because she hurt her pride -- she now believed she didn’t have what it took to be active anymore and returned to a dormant lifestyle. This wasn’t true, of course – it’s simply that she was too ambitious and took too big a step initially. The antidote to this is to simply start small. Even if you used to run marathons monthly, if you haven’t been running lately, start with walks. Even if you used to bike the *Tour de France*, if you haven’t been active lately, start with flat, short bike rides. If even these first steps seem daunting, start even smaller. Go into the woods for a forest-y stretch. Wade into your favorite body of water and stay afloat for 10 seconds at a time. Move your body in any way that gets you started and doesn’t scare you away. Then build from there – just like a parent teaching a baby to swim. I have also noticed that, unlike the situation described in the beginning of this post, **adults have less patience with themselves during new, challenging journeys like weight loss**. They are almost intolerant of setbacks or failures along the way, berating themselves to the point of quitting. However, it’s almost horrifying to imagine a parent berating a baby for crying the first time he or she fully submerged under water. Isn’t it, then, just as bad to berate yourself for not doing something perfectly the first time you’re trying it? Patience, resilience, and roadblock mitigation are key. In fact, I tell patients to embrace and even invite failures into their journeys. They can be the most valuable learning opportunities of all. **Finally, patients often fail to reach out for the support they need**, instead often white-knuckling it the whole way. Go back to the baby-in-the-pool scenario. The baby succeeds because of his or her support system – the parent holding the child, the instructor giving instructions, the lifeguard watching from above, the pool operator testing and maintaining the water periodically, the pool owner spending money on needed upgrades periodically, the pediatrician giving advice on when to teach the baby to swim and helping with potential swimmers’ ear infections, etc. In the same way, we need support systems during any challenging journey, too. At Sound Medical Weight Loss, we provide 360 degree holistic support – medical, physical, nutritional, mental, aesthetic, and more. Curious to learn more? Reach out and get the support you need! Book an appointment with us directly – www.soundmedicalweightloss.com *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## The Power of Daily Habits **Link:** [The Power of Daily Habits](https://www.soundmedicalweightloss.com/blog/the-power-of-daily-habits/) ([md](https://www.soundmedicalweightloss.com/blog/the-power-of-daily-habits/index.html.md)) **Description:** Three reasons why having a set of daily habits is so powerful. ### Content 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 they’re incredibly powerful to our well-being. What’s more, they boost our ability to stay focused while we’re on a journey toward any big goal we’re reaching for. There are three reasons why having a set of daily habits is so powerful. First, if you choose carefully, **you’ll likely end up with habits that are acts of self-care**. Self-care doesn’t necessarily mean bubble baths and facials (though it can); a better definition is that *self-care provides you with the things that you need most* throughout your day. Self-care moves you away from “should” (e.g. “I *should* keep working even though I’m tired”) and gives you permission to give yourself exactly what you need (e.g. “I have more to-dos on my list, but my body *needs* rest right now.”) Habits that have a self-care element include, for example, setting a bedtime so you get sufficient sleep, and setting a minimum amount of water you’d like to consume daily. Second, **having a set of daily habits will help ground you and keep you focused**. For those of us who have packed agendas that are sometimes unpredictable, it’s beneficial to have some element of regularity. Whether you’re on the road traveling or at home focused on work and family, predictability creates a sense of security for yourself. Familiar patterns – even small ones throughout the day -- are calming, can decrease the potential for overstimulation, and promote an openness to learning and growth. Finally, the practice of doing something for yourself every day, and the confidence that goes along with such consistency, **increases self-worth in a substantial way**. As you begin to prioritize yourself daily, you build the muscle memory of having steady accomplishments, day after day. Nearly every journey toward a goal, no matter how big or small, is made up of consistent daily effort. Your daily habits become a model for everything else you’d like to accomplish in life, and proof to yourself that you can achieve anything. This is particularly valuable when chasing after larger, long-term (even life-long) goals, like maintaining a healthy body fat percentage. I have a daily habit practice and highly recommend you do, too. Pick 2-4 habits, and do them every single day. Track those habits on paper, on the Sound Medical Weight Loss app, or on the free app [Habit List](https://habitlist.com/). Your goal should be to **create daily habits that barely feel like you’re stretching yourself**. Ensure the habits you choose are realistic for the life you live now, not aspirational compared to what you used to do at some other point in life. For example, if you used to have a daily meditation practice of 1+ hours, but haven’t meditated in months, I recommend setting a goal based on your life today, not based on what you’re ideally capable of. In this example, I’d aim for 15 min of meditation 3x a week to start. Also, please ensure this habit is solely for YOU (not for work, kids, family, etc.) Examples include reading for X min per day, listening to a podcast for X min per day, being in nature once per day, etc. Finally, try to pick at least one habit that promotes presence or mindfulness; examples include meditation, yoga, breathwork, etc. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## The Power of 'I deserve' **Link:** [The Power of 'I deserve'](https://www.soundmedicalweightloss.com/blog/the-power-of-i-deserve/) ([md](https://www.soundmedicalweightloss.com/blog/the-power-of-i-deserve/index.html.md)) **Description:** One of the biggest changes our patients notice during their journey with Sound Medical Weight Loss & Aesthetics is a mindset shift. Even while patients’ bodie ### Content 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 of themselves. Today’s blog post talks about this mindset shift and how it helps with losing weight and improving health over the long term -- in the most sustainable, longest-lasting way possible. Old Mindset: “Good” vs. “Bad” If you’ve ever tried to lose weight in the past, or accomplish any other big, bold goal, you may have fallen victim to a “good” vs. “bad” mentality during your journey. This is essentially the habit of labeling everything you do in black and white terms according to whether your behaviors get you closer to or further away from your goal(s) – e.g. “I’m going to be good today” or “I was bad yesterday”. A black and white mindset seems innocuous at first. Goal orientation isn’t necessarily a bad thing, and understanding how your habits help or harm progress toward your goals can arm you with helpful data. However, there are two big challenges with this mindset: 1. Labeling what we eat and do as “good” or “bad” often translates into labeling ourselves as “good” or “bad” – consciously or unconsciously. This can have rippling negative effects. Reaching difficult, long-term goals requires patience, encouragement, and support. If the voice in your head berates you constantly, it’s unlikely you’ll feel motivated to continue over the long term. 2. When we constantly judge our past actions as “good” or “bad,” we can end up over-focused on the past. That means we’re not present or mindful, which can negatively impact the decisions we make right now. For example, if I felt I was “good” yesterday, I might decide to overindulge today (or vice versa) rather than treating every new day as a fresh start and re-committing to my goals. Our recommendation: ditch the “good” vs. “bad” mindset – and all associated language – for good! New Mindset: Self-Care The new mindset you should be aiming for? One that treats your weight loss journey as an act of self-care. Shifting mindsets is rarely easy, but it is doable. Here are our suggestions. First, swap any “good vs. bad” language with the phrase “I deserve.” This simple phrase swap moves you away from a mindset of lacking, punishment and judgment and toward a mindset of self-care. · Instead of “I have to work out,” replace with “I deserve to move my body outside today.” · Instead of “I ate horribly yesterday,” replace with “I deserve a fresh start today.” · Instead of “I can’t have any of that,” replace with “I deserve a gorgeous salad while socializing with friends at this party.” Second, practice being in the present moment (aka mindfulness). If your mind keeps wandering to yesterday’s brunch or last week’s weigh-in, for example, keep bringing your attention back to the here and now. This helps you treat every day – and moment – consistently, as a fresh start, rather than allowing your journey to feel like a roller coaster, dictated constantly by how “good” or “bad” you were the day before. Here are some ways to help with this: · Use a mantra to remind yourself to stay present. I like “look forward, not back,” “every day is a new day” or “be here now.” You can even create your own personal mantra! · Use mindfulness tools, like meditation, breathwork, mindful movement or other modalities, to strengthen your “presence” muscle. Finally, ensure you’re enjoying the journey, even in little ways. Big goals require big adjustments, so it’s important to find joy in the changes you’re making. · Find movement types you truly enjoy. For some this is not the simplest task; we recommend trying as many movement types as possible. Also, check out the Joy of Movement for inspiration. · Find new foods you love. While Phase I and II of our program may have you eating differently than before you started your journey, it’s important to find things you love within your plan. Head to the farmer’s market instead of buying the same tired old bags of pre-packaged salads, for example. Remember -- you deserve it! · Take time each day or week to reflect on what you’re grateful for. This makes a world of difference in mindset shifting! What are your thoughts on this mindset shift? Do you have more suggestions? Share with us in comments below! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## The Prescription Is Only the Beginning **Link:** [The Prescription Is Only the Beginning](https://www.soundmedicalweightloss.com/blog/the-prescription-is-only-the-beginning/) ([md](https://www.soundmedicalweightloss.com/blog/the-prescription-is-only-the-beginning/index.html.md)) **Description:** Obesity is a complex chronic medical disease. Successful treatment requires much more than writing a prescription. It means identifying underlying metabolic conditions, recognizing contraindications, monitoring side effects, preserving muscle mass during weight loss, adjusting medications as health improves, and building sustainable lifestyle habits that support long-term success. ### Content **The Prescription Is Only the Beginning** A new study published in *JAMA* examined how GLP-1 medications are prescribed through online telehealth companies—and the findings raise important questions about the level of medical oversight many patients receive. Researchers found that many online GLP-1 vendors relied almost entirely on questionnaires, often without meaningful interaction with a healthcare provider. In some cases, prescriptions were issued within minutes, despite incomplete information. ([JAMA Network](https://jamanetwork.com/journals/jama/article-abstract/2851149?utm_source=chatgpt.com)) **At Sound Medical, we believe patients deserve better.** GLP-1 medications have transformed the treatment of obesity and metabolic disease. We prescribe them every day because they are among the most effective tools available. But they are powerful prescription medications—not a commodity. The medication is only one piece of a comprehensive treatment plan. Before we recommend any GLP-1 therapy, we perform a thorough medical evaluation that includes: • Your personal weight-loss goals • Previous weight management attempts • Nutrition and eating habits • Physical activity • Screening for disordered eating • Alcohol and substance use • Complete medical history • Medication review • Laboratory testing • Physical examination This comprehensive approach helps ensure that treatment is appropriate, safe, and individualized for each patient. Obesity is a complex chronic medical disease. Successful treatment requires much more than writing a prescription. It means identifying underlying metabolic conditions, recognizing contraindications, monitoring side effects, preserving muscle mass during weight loss, adjusting medications as health improves, and building sustainable lifestyle habits that support long-term success. Our team also follows patients throughout their journey—not just at the time of prescribing. Regular follow-up visits allow us to monitor progress, review laboratory results, optimize nutrition, evaluate body composition, preserve lean muscle mass, and make adjustments as patients lose weight and their health changes. Lower-cost online access may seem appealing, but the lowest price isn’t always the greatest value. When medical oversight is limited, important health conditions may be overlooked, complications may go unrecognized, and patients may miss the education and support needed for lasting success. At Sound Medical, our commitment has always been to provide comprehensive, evidence-based obesity medicine—not simply medication management. Because lasting weight loss isn’t about getting a prescription. It’s about receiving the right medical care. Sound Medicine. Sound Weight. Sound You. [Book A Consultation Today](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) --- ## The Scoop on Semaglutide **Link:** [The Scoop on Semaglutide](https://www.soundmedicalweightloss.com/blog/the-scoop-on-semaglutide/) ([md](https://www.soundmedicalweightloss.com/blog/the-scoop-on-semaglutide/index.html.md)) **Description:** FDA Updates on the compounded semaglutide - what you need to know. ### Content **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. And for a good reason! These medications can help you be successful where other treatments have failed. And, although the publicity is amazing, it has created a worldwide shortage of these medications. Because this medication is essential in the management of type 2 diabetes, the shortage is leaving many people with diabetes unable to obtain treatment. The shortage has prompted the FDA to allow companies to manufacture generic semaglutide formulas as stated on the FDA website: “When a drug is in shortage, compounders may be able to prepare a compounded version of that drug if they meet certain requirements in the Federal Food, Drug, and Cosmetic (FD&C) Act. As of May 2023, Ozempic and Wegovy are both listed on FDA’s [Drug Shortages list](https://www.fda.gov/drugs/drug-safety-and-availability/drug-shortages).” The good news about compounded generic medication is that they cost a fraction of the brand name. For example, our compounded generic semaglutide at Sound Medical Weight Loss costs in the neighborhood of $100-$200 per month, whereas the brand-name typically costs $1200 per month or more if your insurance doesn’t cover the brand name medications. The downside of compounded medication when coming from an unknown source is that they may be unsafe, untested, or even fake. **The FDA warns that not all generic forms of semaglutide are safe and effective. Here’s why:** - Semaglutide can be made as a chemical salt (sodium or acetate) or as a chemical base. There have been reports of serious side effects from the salt compounds and there are no studies to show that the salt forms even work. Yet the salt forms are being widely sold online and by unlicensed pharmacies and companies. - The approved base forms need to be manufactured under very stringent guidelines and conditions, which are inspected by the US FDA. - These medications must be prepared in a completely sterile environment. **How do I know if the semaglutide I am getting is safe? ** Authentic compounded medication must be prescribed by a doctor and purchased from legitimate and licensed compounding pharmacies who obtain their products from FDA approved companies around the world, and whose physical sites have been inspected and approved for sterility by the US FDA. **Our commitment to safety** Our preference, of course, is to prescribe the brand name medications when insurance coverage is available. However, because we believe everyone should have access to the best treatment, at Sound Medical Weight Loss we use only Washington state licensed compounding pharmacies that can provide us with documents verifying that their semaglutide comes from an FDA approved facility. Then we confirm that the medication is made with a base solution by requesting the authenticated and FDA stamped formula. We also confirm that all injectable medications are prepared under strict sterile conditions as required by the Washington Department of Health. **Avoiding scams and fake or unsafe semaglutide** We are aware that there are many online sources and even local practitioners selling forms of semaglutide that do not to meet the above three mandatory requirements. Make sure that the source of your medication is coming only from Washington state licensed pharmacies. If you’re purchasing direct from a provider, make sure that they are adhering to the Department of Health’s standards for sterile procedures (ie, using a sterile room) to compound injectable formulas. Do not buy semaglutide from online pharmacies or from providers that are not approved and licensed by the state of Washington. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## The Summer GLP-1 Paradox **Link:** [The Summer GLP-1 Paradox](https://www.soundmedicalweightloss.com/blog/the-summer-glp-1-paradox/) ([md](https://www.soundmedicalweightloss.com/blog/the-summer-glp-1-paradox/index.html.md)) **Description:** Taking a GLP-1 this summer? Don’t let a suppressed appetite lead to a nutrient deficit. Learn why you can’t starve yourself healthy and how to protect your metabolism. ### Content ## Why Weight Loss Can Suddenly Feel Harder in the Heat Summer often feels lighter, freer, and more active. We spend more time outdoors, move more naturally, and loosen our routines just enough to enjoy longer evenings, travel, dinners al fresco, and a glass of wine on the patio. However, for patients taking GLP-1 medications like semaglutide or tirzepatide, summer can quietly create a perfect metabolic storm. Every year, we see patients who were making steady, comfortable progress suddenly begin struggling midsummer. Energy drops. Digestion slows dramatically. Mild nausea returns after months of stability. Motivation fades. And many assume the heat alone is to blame. In reality, summer amplifies one of the most overlooked effects of GLP-1 therapy: undernourishment. GLP-1 medications work exceptionally well at reducing appetite and quieting food noise. Add in warm weather — which naturally suppresses appetite even further — and many people unintentionally stop fueling their bodies adequately. It becomes surprisingly easy to go most of the day on iced coffee, a protein snack, and a few small bites of food. Yes, you may still be in a calorie deficit. But you may also be falling into a nutrient deficit — and those are not the same thing. Sustainable metabolic health is not about eating as little as possible. It is about supporting your body while improving body composition, insulin resistance, inflammation, and long-term metabolic function. The summer months tend to expose the** nutritional gaps**. Here’s what we commonly see in practice — and how we help patients protect their metabolism, muscle mass, energy, digestion, and overall health while continuing GLP-1 therapy successfully. ## Unintentional Fasting When food intake drops significantly, essential nutrients decline right alongside it. Protein, amino acids, minerals, and micronutrients become increasingly difficult to obtain in adequate amounts — especially when patients feel full quickly or skip meals unintentionally. Over time, the body begins compensating by pulling from its own reserves. This is one of the reasons some patients experience excessive muscle loss, weakness, slowed metabolism, or even hair thinning during rapid weight loss. At Sound Medical Weight Loss, we focus heavily on preserving lean body mass and maintaining nutritional sufficiency throughout treatment. We do not believe successful weight loss should come at the expense of strength, vitality, or long-term metabolic resilience. We don't expect our patients to meticulously track every micronutrient while they are on vacation or managing a busy summer schedule. Instead, we simplify the process with foundational nutritional support. Clinical-grade daily nutritional systems, like the[ So Supportive Daily Nutrition Packs](https://soundmedicalweightloss.myshopify.com/products/so-supportive-daily-nutrition-packs) we recommend help provide broad baseline coverage for essential vitamins, minerals, antioxidants, and metabolic cofactors. This creates a nutritional safety net during periods of lower food intake and helps support cellular health when appetite remains suppressed. ## Why Constipation and Boating Worsen in Summer GLP-1 medications naturally slow gastric emptying. This is part of how they improve satiety and blood sugar regulation. But during the summer months, that slowed digestion can become amplified by dehydration, inconsistent eating patterns, reduced fiber intake, travel, and heat exposure. The result is often significant constipation, bloating, abdominal heaviness, and digestive discomfort. Many patients assume they simply need stronger laxatives. In reality, harsh stimulant laxatives often worsen dehydration and create additional stress on the digestive system. What the body usually needs instead is hydration support and gentle, soluble prebiotic fiber that improves motility without adding excessive bulk. This becomes especially important for patients who already feel overly full or uncomfortable eating large volumes of vegetables while on GLP-1 therapy. In our practice, we often use a combination of three products to support regularity: For fiber we rely on *purified konjac root extracts*, specifically the propolmannan found in[ So Fiber Clean](https://soundmedicalweightloss.myshopify.com/products/so-fiber-clean). It gently pulls water into the digestive tract, supporting motility, blood sugar regulation, and microbiome health in a much gentler way - without adding heavy, uncomfortable bulk to an already slow gastrointestinal system. A robust *probiotic*, such as our So Gutsy Lean, supports a healthy microbiome that promotes the gut barrier function and improves nutrient absorption during the digestive process. *Magnesium citrate*, such as our So Smooth, is a gentle laxative that relaxes smooth muscles in the gut, while supporting the final phases of liver detoxification. Our magnesium supplement contains *triphala extract *to reduce cramping, and* aloe* to reduce inflammation, promoting a healthier digestive environment while reducing GI stress during treatment. ## Midday Energy Crash One of the fastest ways to derail metabolic progress is fatigue. When energy levels collapse, physical activity decreases, mood worsens, recovery suffers, and healthy routines become much harder to sustain. Many patients on GLP-1 medications unknowingly reduce the exact foods that provide critical metabolic fuel — particularly protein, B vitamins, iron-rich foods, and complex carbohydrates. This becomes even more pronounced during hot weather and lower appetite periods. If you are sleeping adequately but still feeling depleted by mid-afternoon, your body may be struggling to efficiently convert limited food intake into usable cellular energy. B vitamins — particularly methylated B12 — play a critical role in mitochondrial energy production, neurologic function, and metabolic efficiency. When patients begin hitting this “energy wall,” we often bypass the slowed digestive system entirely by using active, rapidly absorbable B12 support like [So B12 It](https://soundmedicalweightloss.myshopify.com/products/so-b-it), which delivers activated methylcobalamin directly into the system for more efficient utilization. The goal is not stimulation. It is restoring metabolic support at the cellular level. ## Protecting Muscle, Bone, and Metabolic Health There is an important paradox in rapid weight loss. Patients often feel physically lighter while their bodies are simultaneously undergoing significant metabolic and structural change behind the scenes. During active weight reduction, it becomes critically important to protect lean muscle mass, bone integrity, immune function, and overall physiologic resilience. Vitamin D plays a foundational role in musculoskeletal health, immune regulation, inflammation balance, and metabolic function. Yet despite longer daylight hours, Vitamin D deficiency remains extremely common — especially in the Pacific Northwest. In fact, Vitamin D is one of the most common vitamin deficiencies we see with long-term GLP-1 use. And when dietary intake decreases substantially, fat-soluble vitamin intake often declines as well. That is why we recommend high quality Vitamin D3 support — such as [So Sunny D](https://soundmedicalweightloss.myshopify.com/products/so-sunny-d) — to help maintain foundational health while patients undergo metabolic treatment and body composition changes. Successful weight loss is not just about becoming smaller. It is about becoming metabolically healthier and physically stronger. ## Looking Past the Scale A lower number on the scale can absolutely represent progress. But it is not the only measure of health. The true purpose of GLP-1 therapy is not simply rapid weight reduction at any cost. The goal is to improve metabolic function, insulin resistance, inflammation, cardiovascular risk, energy, mobility, and long-term quality of life. If you are losing weight but also losing muscle, feeling chronically exhausted, struggling with digestion, or noticing hair loss, your plan needs deeper support. The medication has not failed. Your body needs more comprehensive care alongside the medication. At Sound Medical Weight Loss, we believe obesity medicine should be practiced as true metabolic medicine — with thoughtful clinical oversight, nutritional protection, muscle preservation, and individualized support throughout the entire journey. When properly supported, GLP-1 therapy can become not just a weight loss tool, but a powerful catalyst for long-term metabolic transformation. *Explore the physician-guided clinical supplement protocols Dr. Christine James recommends to support metabolic health, energy, digestion, and nutritional balance throughout your GLP-1 journey at Sound Medical Weight Loss.* [Learn More About GLP-1](/weight-loss/glp-1/) --- ## Three Ways to Reduce Sugar and Balance Blood Sugar Levels **Link:** [Three Ways to Reduce Sugar and Balance Blood Sugar Levels](https://www.soundmedicalweightloss.com/blog/three-ways-to-reduce-blood-sugar-levels/) ([md](https://www.soundmedicalweightloss.com/blog/three-ways-to-reduce-blood-sugar-levels/index.html.md)) **Description:** Three Ways to Reduce Sugar and Balance Blood Sugar Levels ### Content According to the Centers for Disease Control and Prevention, in the U.S., type 2 diabetes continues to rise, with an estimated 1 out of 10 people, including adults and children now living with this condition. This metabolic disorder is largely lifestyle-related, though genetics also play a role, lifestyle remains to be the way to prevent, delay or reverse it. Addressing this health crisis requires focusing on dietary strategies to manage blood sugar levels effectively. Three Ways to Reduce Sugar and Balance Blood Sugar Levels - **Swap Refined Sugars with Natural Alternatives and Skip the Liquid Sugars**Replace sugar-sweetened beverages, candies, and baked goods with options like fresh fruits, unsweetened sparkling water beverages, and foods containing natural sweeteners such as stevia or monk fruit in moderation. This change helps minimize sudden spikes in glucose, reducing the risk of insulin resistance. - **Focus on Fiber-Rich Foods**Increasing your intake of fiber—found in vegetables, whole foods like Quinoa and Chia Seeds, and legumes—slows the absorption of sugars into the bloodstream. Fiber also improves satiety, helping to manage cravings and overall food intake. To calculate the Net Carbohydrates in a food, take the Fiber amount and subtract that from the Total Carbohydrates. For example, 1 medium apple has 25 grams of carbs and 5 grams of fiber, leaving us with 20 Net grams. This is important because bread has less fiber increasing the Carbohydrate amount. - **Incorporate Protein and Healthy Fats**Pairing carbohydrates with lean proteins (like chicken or fish) or healthy fats (such as olive oil or nuts) helps stabilize blood sugar levels by moderating the absorption rate of glucose. A Mediterranean-style diet, which emphasizes these elements, has shown promise in improving metabolic health and reducing diabetes risk. These strategies, grounded in functional nutrition, aim to restore balance by addressing both the causes and symptoms of dysregulated blood sugar. Making small, sustainable changes can have a profound impact on long-term health, potentially preventing the progression from prediabetes to type 2 diabetes. For more on recent diabetes trends and strategies for prevention, visit resources like the CDC which offer insights into how socioeconomic factors and lifestyle influence diabetes rates in the U.S. Written by Sarah Eno, FNTP --- ## Top 3 Men's Health Tips **Link:** [Top 3 Men's Health Tips](https://www.soundmedicalweightloss.com/blog/top-3-mens-health-tips/) ([md](https://www.soundmedicalweightloss.com/blog/top-3-mens-health-tips/index.html.md)) **Description:** Holistic health approaches consider the interconnectedness of the body and mind. When we connect the two, we have the potential to cultivate that health promoti ### Content A health promoting life style includes the interconnectedness of the body and mind. Here are three holistic men's health tips that helps you connect them: - **Mindfulness:** Incorporate mindfulness practices into your daily routine to reduce stress, improve mental clarity, and enhance overall well-being. Mindfulness involves being fully present in the moment, observing thoughts and feelings without judgment. Regular meditation can help cultivate inner peace, resilience, and emotional balance, which are essential for holistic health. - **Healthy Relationships:** Cultivate strong and supportive relationships with friends, family, and romantic partners. Social connections play a crucial role in mental and emotional health, providing a sense of belonging and support. Invest time and effort into nurturing meaningful connections with others, and prioritize open communication, empathy, and mutual respect in your relationships. - **Holistic Nutrition:** Adopting a holistic approach to nutrition by focusing on whole, unprocessed foods that nourish your body and mind over processed foods every time. Choose organic and locally sourced foods whenever possible, and prioritize a colorful variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Consider the energetic and nutritional qualities of foods, aiming for a balance that promotes vitality, clarity, and vitality. By integrating these holistic practices into your lifestyle, you can support your overall health and well-being on multiple levels, addressing the interconnected aspects of your physical, mental, and emotional health. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Top 3 reasons why motivation can be a struggle during weight loss **Link:** [Top 3 reasons why motivation can be a struggle during weight loss](https://www.soundmedicalweightloss.com/blog/top-3-reasons-why-motivation-can-be-a-struggle-during-weight-loss/) ([md](https://www.soundmedicalweightloss.com/blog/top-3-reasons-why-motivation-can-be-a-struggle-during-weight-loss/index.html.md)) **Description:** There are many reasons why we could struggle on our weight loss journey. Here are the top 3 reasons, along with how they help us to navigate and understand this ### Content 3 reasons why you may be struggling to stay motivated in your weight loss journey 1. 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 next two months" or "maintaining a consistent exercise routine." Clear goals provide a sense of direction, making it easier to stay committed to healthy habits. 2. Lack of Immediate Visible Results: Weight loss is often a gradual process, and it is easy to get discouraged if we don't see immediate changes on the scale. It's crucial to understand that sustainable weight loss takes time. Celebrating small victories, such as improved energy levels or enhanced fitness, can help maintain motivation, even if the desired weight loss hasn't been fully achieved. 3. Overwhelming Approaches and Burnout: Attempting drastic or unsustainable weight loss methods can lead to overwhelm and burnout. Crash diets or excessive exercise routines can be physically and mentally taxing, causing us to lose motivation entirely. A balanced and gradual approach that includes a healthy diet, regular exercise, and adequate rest is more sustainable and supportive of long-term weight management. #### *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Trust Your Gut **Link:** [Trust Your Gut](https://www.soundmedicalweightloss.com/blog/trust-your-gut/) ([md](https://www.soundmedicalweightloss.com/blog/trust-your-gut/index.html.md)) **Description:** The 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 hav ### Content Gut Bacteria Influences Weight Storage and Loss The 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 the microbes from the gut of obese mice into the gut of slender (and germ-free) mice, the slender mice experienced significant weight gain. Changing Your Inner Bacterial Environment Long-term dietary habits have a direct impact on the gut bacteria composition. A high fat, high sugar diet encourages the growth of gut bacteria with heightened capacity to absorb more calories for their host, compared to the gut bacteria that thrives in a lean, low sugar environment. (2, 3) Your gut environment appears to play an important role in obesity as well as other health conditions such as liver cancer, inflammatory bowel disease, immune system function and our mood. The good news is that you can change your gut environment in a matter of days simply by changing your diet. (4) Encouraging the good gut bacteria while starving out those calorie-hoarding, sugar-loving bacteria improves your ability to keep weight off long-term. Taking a high quality probiotic (good bacteria supplement) like the one we sell in our dispensary may do much more than improve your digestion during your dietary program. SO, TRUST YOUR GUT! *Turnbaugh PJ, Ley RE, Hamady M, Fraser-Liggett CM, Knight R, Gordon JI. The human microbiome project. Nature.Turnbaugh PJ, Ley RE, Mahowald MA, Magrini V, Mardis ER, Gordon JI. An obesity-associated gut microbiome with increased capacity for energy harvest. Nature. 2006;444:1027-1031.De Filippo C, Cavalieri D, Di Paola M, et al. Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. Proc Natl Acad Sci U S A. 2010;107:14691-14696.Microbiome Adapts to Diet Change in a Day — Medscape Medical News, 2013-12-12* *Author - Dr. Christine James* Dr. Christine JamesAs a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Turkey & Sweet Potato Chili **Link:** [Turkey & Sweet Potato Chili](https://www.soundmedicalweightloss.com/blog/turkey-and-sweet-potato-chili/) ([md](https://www.soundmedicalweightloss.com/blog/turkey-and-sweet-potato-chili/index.html.md)) **Description:** A cozy, high-protein comfort meal that keeps your goals on track. ### Content #### Turkey & Sweet Potato Chili *A cozy, high-protein comfort meal that keeps your goals on track* 💡 Why This Chili Works Better for You Traditional chili often leans on higher-fat beef and refined carbs from sides like cornbread or chips. Our version swaps in lean ground turkey and fiber-rich sweet potatoes, giving you lasting energy without the heaviness. Here’s why it’s not just *healthier*—it’s also *tastier*: - Sweet meets savory: The natural sweetness of roasted sweet potatoes balances chili spices beautifully. - High in protein, lower in fat: Turkey provides lean muscle-supporting protein without the grease. - Fiber for fullness: Sweet potatoes and black beans slow digestion, stabilize blood sugar, and keep you satisfied for hours. - Comfort without the crash: You’ll feel energized, not sluggish, after this hearty bowl. 🥣 Ingredients (Serves 4–6) - 1 lb lean ground turkey (93% or higher) - 2 medium sweet potatoes, peeled and diced - 1 tbsp olive oil - 1 medium onion, chopped - 3 cloves garlic, minced - 1 red bell pepper, chopped - 1 can (15 oz) black beans, drained and rinsed - 1 can (14.5 oz) diced tomatoes - 1 can (6 oz) tomato paste - 1 ½ cups low-sodium chicken broth - 2 tsp chili powder - 1 tsp ground cumin - ½ tsp smoked paprika - Salt and pepper to taste - Optional: chopped cilantro, diced avocado, or Greek yogurt for topping 🔥 How to Make It - Brown the turkey: In a large pot or Dutch oven, heat olive oil over medium heat. Add the ground turkey and cook until browned, breaking it apart as it cooks. - Sauté veggies: Add onion, garlic, and bell pepper. Sauté for 3–4 minutes, until softened. - Add sweet potatoes and spices: Stir in sweet potatoes, chili powder, cumin, smoked paprika, salt, and pepper. Cook for 2 minutes to bloom the flavors. - Simmer: Add beans, diced tomatoes, tomato paste, and chicken broth. Stir well, bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes, until sweet potatoes are tender and chili thickens. - Serve: Spoon into bowls and top with cilantro, avocado, or a dollop of Greek yogurt for a creamy finish. ⚖️ Sound Medical Tip This recipe delivers 30–35g protein, 35–40g carbs, and 10–12g healthy fats per serving.Balancing lean protein with slow-digesting carbohydrates (like sweet potatoes) helps manage hunger hormones and supports steady fat loss — even through the holidays. 🧡 “Healthy eating doesn’t mean skipping comfort food — it means rethinking it.This chili lets you enjoy all the cozy flavors of fall while keeping your goals in sight.” --- ## Unconditional Self-Acceptance **Link:** [Unconditional Self-Acceptance](https://www.soundmedicalweightloss.com/blog/unconditional-self-acceptance/) ([md](https://www.soundmedicalweightloss.com/blog/unconditional-self-acceptance/index.html.md)) **Description:** Unconditional Self-Acceptance: Sound Medical Weight Loss: Weight Loss Physicians ### Content 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 recently. We’re in the midst of a global trauma. We know this on some level – we’re quite familiar with the changes that affect us directly, like being homebound, being physically closer to family and with much less alone time than usual, etc. However, it sometimes eludes us that we’re also in the middle of an epidemic that deeply affects ***every single aspect of our world***. Without adding commentary, I’ll just share the statistics: at the time of this writing, over 50,000 people in the United States alone have passed away (16x the number that died in 9/11); jobless claims total over 26 million, the highest in US history; the US GDP is expected to drop between 30-40% by the end of Q2 2020. We’re not merely adjusting to working from home; rather, we’re trying to ***survive this global trauma*** while caring for our families, homeschooling our children, maintaining our emotional stability, ***and*** working from home. If you’re a Sound Medical Weight Loss patient, you’re also trying to maintain your active lifestyle, stay on plan with your nutrition, and remain mindful all the while. ***It’s a tall order***. An order that should come with a mile-high pile of ***grace***. Grace for yourself, grace for others, and forgiveness all around. And yet… what I hear most from the patients with whom I’ve been meeting over the last few weeks is the complete opposite. I hear self-judgment because they’re struggling with lack of focus. I hear verbal self-flagellation because they’re struggling with lack of motivation and energy. I hear so much self-hatred and shame because things feel different, or harder, or for having to adjust. This is why the topic of [***unconditional self-acceptance***](https://www.psychologytoday.com/us/blog/happiness-purpose/201302/unconditional-self-acceptance) or ***USA***, comes up so often in my sessions. Simply put, USA is just ***the act of accepting ourselves exactly for who we are***. Not some aspects -- every aspect of ourselves. Accepting the parts we like, the parts we don’t like, the bright sides, the shadow sides – all of it. Accepting every chapter of our books as they’re written. While it sounds wonderful in theory, many patients find it difficult to put into practice, being all too used to the [shame and blame](https://www.soundmedicalweightloss.com/blog/vicious-cycle-and-how-it-may-be-hindering-your-success) cycle they turn to when they’re in crisis mode. One phrase that comes in handy is this: ***“Anything I think, feel, say or do is perfectly understandable.” *** ***It’s understandable*** that you may be struggling with focus during a global trauma. ***It’s understandable*** that your energy may be waning or that your motivation may be harder to come by some days when surrounded by messages of so much tragedy. ***It’s understandable ***that you feel what you’re feeling – whatever it is. If someone else were in your shoes, they’d feel the same emotions. If someone else were in your position, they’d have said the same things. Keep saying that phrase and you’ll begin to see what unconditional self-acceptance is. The phrase doesn’t get you “off the hook,” though – it doesn’t give you a pass from your workout routine for the month, or let you mistreat a family member – but it does stop the cycle of judging yourself, which only serves to make whatever you’re feeling a lot worse. Some other things that help with unconditional self-acceptance: - Catch yourself when you find yourself rating or judging yourself – what do you notice? Is it around a particular behavior, time of day, or activity? Share it with a trusted friend, spouse, or journal about it. - Add a mindfulness-based practice into your daily routine. [Meditation](https://www.soundmedicalweightloss.com/blog/meditations-for-every-mode) does the trick for me, but yoga, breathwork, and other modalities work well too. - Focus on your inputs, not on your outputs. I discuss this at length in [a recent blog post](https://www.soundmedicalweightloss.com/blog/focus-on-the-inputs); have a read and let me know what you think in comments. - Create a list of things that energize you. Refer back to it when you’re feeling especially demotivated or need a boost. Make this list when you’re in an especially calm, present mindset. - Create a list of things that help you focus. Refer back to it when you’re struggling to focus or need help in this area. Make this list when you’re in an especially calm, present mindset. - Remember that unconditional self-acceptance is especially impactful and important for kids. You are modeling behavior for your family. Here’s a [great article](https://www.thekidsareallright.com.au/2013/parenting/self-esteem-unconditional-self-acceptance) on USA and parenting. - Some more recommended resources: a [Psychology Today article](https://www.psychologytoday.com/us/blog/evolution-the-self/200809/the-path-unconditional-self-acceptance), a [book by world-renowned self-compassion researcher Dr. Kristin Neff](https://www.amazon.com/gp/product/0061733512?ie=UTF8&tag=gregooscicen-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0061733512), and a [podcast episode with Dan Harris and Dr. Neff](https://www.tenpercent.com/tph-live/14-kristin-neff). If you need more one-on-one support, Sound Medical Weight Loss is here for you. We provide telemedicine visits, Zoom mindfulness coaching sessions, and monthly mindfulness group classes. Call or [book online](https://www.soundmedicalweightloss.com/) today. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Metabolically Sound Pregnancy: Understanding and Managing Gestational Diabetes for Optimal Health **Link:** [Metabolically Sound Pregnancy: Understanding and Managing Gestational Diabetes for Optimal Health](https://www.soundmedicalweightloss.com/blog/understanding-and-managing-gestational-diabetes-for-optimal-health/) ([md](https://www.soundmedicalweightloss.com/blog/understanding-and-managing-gestational-diabetes-for-optimal-health/index.html.md)) **Description:** Metabolically Sound Pregnancy: Understanding and Managing Gestational Diabetes for Optimal Health ### Content Pregnancy is a time of joy and anticipation, but it can also bring with it a range of health considerations, one of which is gestational diabetes mellitus (GDM). If you’re pregnant or planning to conceive, understanding this condition is crucial. Here’s a breakdown of what gestational diabetes is, its potential impacts, and how you can manage and prepare for it. *What is Gestational Diabetes?* Gestational diabetes occurs when a woman does not produce enough insulin during pregnancy, leading to high blood sugar levels—a condition known as insulin resistance. This typically develops around the 24th week of pregnancy and is often asymptomatic, which is why routine screening is essential at this stage. *Could it be Undiagnosed Prediabetes?* It’s worth considering whether gestational diabetes might be a continuation of undiagnosed prediabetes from before pregnancy. Prediabetes involves elevated blood sugar levels that aren’t high enough to be classified as diabetes but still indicate an increased risk. If prediabetes goes unnoticed, it can manifest as gestational diabetes during pregnancy. *Impact on the Fetus* High blood sugar levels during pregnancy can affect the fetus in several ways: - High Birth Weight: Elevated glucose levels can lead to excessive fetal growth, resulting in a larger-than-average baby. - Higher Fat Mass: The baby might have more fat deposits, which can complicate delivery and increase health risks. - Impacts on Development: High blood sugar can affect fetal lung and brain development. - Immediate Repercussions: At birth, the baby may experience hypoglycemia (low blood sugar), which requires immediate medical attention. More critically, the effects of gestational diabetes can extend beyond birth. The genetic blueprint a baby inherits includes metabolic traits established during pregnancy. Therefore, if a mother has gestational diabetes or undiagnosed prediabetes, the baby might be predisposed to obesity, prediabetes, or diabetes in early childhood or later in life. *Treatment and Management* Managing gestational diabetes involves a combination of medication and lifestyle adjustments: - Medication: Metformin or insulin may be prescribed to help control blood sugar levels. - Blood Sugar Monitoring: Regular monitoring, often through a glucose continuous monitoring (GCM) system or frequent blood sugar checks, is crucial for maintaining control. - Dietary Adjustments: Emphasize protein intake and manage carbohydrate consumption to prevent glucose spikes. A balanced diet tailored to managing blood sugar is essential. - Exercise: Engaging in regular, moderate exercise can be highly beneficial. Building muscle mass through safe, pregnancy-approved strength training exercises can help improve insulin sensitivity and manage blood sugar levels. Activities like walking, swimming, and prenatal yoga can also be effective. *Preconception Considerations* Managing gestational diabetes effectively requires preemptive measures as well: - Metabolic Health: Ideally, achieving ideal metabolic health before conception can significantly reduce the risk of developing gestational diabetes. This involves establishing a healthy nutritional routine, achieving a healthy weight, and maintaining a regular exercise regimen. - Cycle Health: If you have a history of menstrual irregularities or conditions like PCOS (polycystic ovary syndrome), it’s important to address potential insulin resistance before conception. *Next Steps* If you or someone you know is pregnant or planning to become pregnant, managing gestational diabetes is crucial for both maternal and fetal health. To support this journey, we’ve developed the Sound Beginnings Pregnancy Program, which provides guidance on nutrition and lifestyle before, throughout, and after pregnancy. We’d be honored to assist you in navigating this important phase of your life. Written by: Dr. Kendra FitzPatrick, Doctor of Nursing Practice --- ## Beyond Diets: Understanding the Link Between Eating Disorders, Mental Health, and Obesity **Link:** [Beyond Diets: Understanding the Link Between Eating Disorders, Mental Health, and Obesity](https://www.soundmedicalweightloss.com/blog/understanding-link-eating-disorders/) ([md](https://www.soundmedicalweightloss.com/blog/understanding-link-eating-disorders/index.html.md)) **Description:** Beyond Diets: Understanding the Link Between Eating Disorders, Mental Health, and Obesity ### Content At the May 2025 Washington Association of Naturopathic Physicians (WANP) conference, Dr. Christine James, ND, will share an eye-opening presentation on a topic that affects millions but is often misunderstood: the connection between eating disorders, mental health, and obesity. Drawing from over a decade of experience working with patients on their weight and wellness journeys, Dr. James explains how patterns like emotional eating and disordered eating can often be signs of deeper struggles—like anxiety, depression, or even diagnosed conditions such as Binge Eating Disorder or Night Eating Syndrome. She reveals how common these issues are, how they’re linked to diet and lifestyle, and why many people don’t get the help they need. What makes this talk especially powerful is Dr. James’s focus on compassion and understanding. She emphasizes that eating disorders aren’t just about food—they’re often rooted in emotional pain, stress, or trauma. Traditional diet plans and willpower alone aren’t enough. Instead, lasting change comes from addressing the why behind eating habits and treating the whole person—body, mind, and spirit. With tools like therapy, nutritional support, medications, and personalized care plans, healing is possible. Her message to patients: “You deserve to be truly seen, understood, and supported on your journey to health.” If you or someone you love is struggling with weight, emotional eating, or feeling stuck in the cycle of diets that don’t work, we invite you to schedule a visit with one of our expertly trained providers at Sound Medical Weight Loss. Our team is here to support you with compassionate, evidence-based care designed to uncover the root causes and help you feel better—physically and emotionally. --- ## Understanding the Significance of Constipation and its impact on our health **Link:** [Understanding the Significance of Constipation and its impact on our health](https://www.soundmedicalweightloss.com/blog/understanding-the-significance-of-constipation-and-its-impact-on-our-health/) ([md](https://www.soundmedicalweightloss.com/blog/understanding-the-significance-of-constipation-and-its-impact-on-our-health/index.html.md)) **Description:** Understanding the Significance of Constipation and its impact on our health ### Content Understanding the significance of moving your bowels daily is a crucial aspect of maintaining your digestive health. It's more important than most people think, and this knowledge empowers you to take control of your well-being, making you the master of your health journey. Semaglutide, Tirzepatide, and other GLP or weight loss injections tend to cause constipation. Here are some tips for staying regular. There are two types of fiber found in foods- soluble and insoluble. Soluble fiber forms a gel with water, such as Metamucil and Miralax. Some fruits and vegetables that contain this soluble fiber are Brussels sprouts, sweet potatoes, avocados, apples, pears, carrots, and beans. The other type of fiber is insoluble fiber. This fiber does not dissolve in water but adds bulk to your stools. Insoluble fiber can be found in blueberries (fruit with an edible skin), vegetable stems (such as broccoli), and nuts such as almonds. Adding these foods to your daily diet can help keep you regular. It is also essential to stay active to prevent constipation. Remember, moving your body daily in the form of exercise is not just good for your overall health, but it also helps keep your bowels moving, so keep that motivation high. Also, drink plenty of water. Consuming at least 8 to 10 cups of water daily keeps the body hydrated enough to do its work, including aiding in digestion and preventing constipation. If these tips don't help, don't worry. Other forms of fiber, such as fiber supplements (Metamucil, Miralax ), daily stool softeners, or laxatives, can help provide the relief you need. --- ## Your Path to Balanced Nutrition and a Healthier Pregnancy **Link:** [Your Path to Balanced Nutrition and a Healthier Pregnancy](https://www.soundmedicalweightloss.com/blog/unveiling-the-groundbreaking-sound-beginnings-pregnancy-program-your-path-to-balanced-nutrition-and-a-healthier-pregnancy/) ([md](https://www.soundmedicalweightloss.com/blog/unveiling-the-groundbreaking-sound-beginnings-pregnancy-program-your-path-to-balanced-nutrition-and-a-healthier-pregnancy/index.html.md)) **Description:** Unveiling the Groundbreaking Sound Beginnings Pregnancy Program: Your Path to Balanced Nutrition and a Healthier Pregnancy ### Content **Unveiling the Groundbreaking Sound Beginnings Pregnancy Program: Your Path to Balanced Nutrition and a Healthier Pregnancy** Exciting news! Sound Medical is thrilled to unveil our groundbreaking Sound Beginnings Pregnancy Program, the first of its kind designed to guide you through every step of a healthy pregnancy. Developed with a deep understanding of the challenges women face as their bodies change, this innovative program is the culmination of extensive research and dedication by Dr. Kendra FitzPatrick, a seasoned medical professional in women’s health. It offers personalized support to help you integrate evidence-based practices for safe exercise and nutritious eating, tailored to your individual needs. **Why Healthy Weight Gain Matters** Healthy weight gain is crucial during pregnancy. It plays a significant role in minimizing risks such as hypertension, pre-eclampsia, gestational diabetes, and delivering a large-for-gestational-age baby. Our program is dedicated to empowering you to embrace a balanced lifestyle, which not only supports your well-being during pregnancy but also provides long-term health benefits for both you and your baby. **A New Paradigm in Pregnancy Care** **Groundbreaking approach:** Sound Beginnings is the first program to offer a comprehensive, medically supervised, and personalized approach to nutrition and fitness in pregnancy. We combine individualized support with the latest evidence-based practices to ensure the best outcomes for you and your baby. **Personalized Nutrition Plans**: Our program offers a whole, nutrient-dense nutrition plan tailored specifically to your gestational needs. This ensures you receive the right balance of vitamins and minerals essential for you and your baby’s health. **Safe Exercise Guidance**: We offer expert advice on selecting safe and effective exercise options tailored to your changing body and fitness levels throughout pregnancy. **Beyond Pregnancy Care:** We focus on combining physical activity with nutritional support to foster a balanced lifestyle, providing you with valuable information and strategies that support a smoother postpartum recovery and long-term weight management journey after childbirth. **Join Us on This Journey** Experience the innovative difference of medical support and expert guidance tailored to your unique needs. The Sound Beginnings Pregnancy Program is more than just a guide; it’s a partnership in ensuring a healthier, more balanced pregnancy. It’s not too late to start this remarkable journey toward optimal health for you and your baby! For more information or to enroll in the program, call 425-636-2346 **Written by**: Dr. Kendra FitzPatrick, Doctor of Nursing Practice --- ## Vacation Eating & the Summer Reset: **Link:** [Vacation Eating & the Summer Reset:](https://www.soundmedicalweightloss.com/blog/vacation-eating-the-summer-reset/) ([md](https://www.soundmedicalweightloss.com/blog/vacation-eating-the-summer-reset/index.html.md)) **Description:** The goal of this article isn't to discourage you from enjoying summer. It's to give you a clinical framework for coming home stronger — and a few smart strategies to keep in your back pocket while you're still away. How to Stay on Track Without Missing the Moment ### Content #### A Clinical Framework for the Post-Vacation Reset By August, most of our patients have already taken their big trip — and they're feeling it. Not guilt, not failure, just the quiet reality of a week or two where the protein routine slipped, the cocktails happened, and the resort buffet was impossible to resist. Individually, none of these choices are the problem. Together, over a week or two, they can quietly stall momentum that took months to build. The goal of this article isn't to discourage you from enjoying summer. It's to give you a clinical framework for coming home stronger — and a few smart strategies to keep in your back pocket while you're still away. *None of these choices are the problem individually. Together, over a week or two, they can quietly stall momentum that took months to build. This isn't about discouraging summer fun - it's a clinical framework for bouncing back, plus a few strategies to use while you're still away.* #### Why Vacation Disrupts More Than Just Your Diet Vacation disrupts the scaffolding that supports healthy eating: sleep schedule, meal timing, hydration, stress levels, and movement patterns all shift simultaneously. From a metabolic standpoint, this matters. Cortisol — your primary stress hormone — rises with travel, disrupted sleep, and time zone changes. Elevated cortisol increases appetite, drives cravings for refined carbohydrates and sugar, and promotes fat storage, particularly around the abdomen. Add alcohol into that environment — which independently spikes cortisol and lowers inhibitory control around food — and you have a physiologic setup for overconsumption that has very little to do with willpower. Understanding this is not an excuse. It is useful clinical context. When you know why vacation is metabolically challenging, you can make targeted interventions rather than relying on motivation alone. #### Eating Smart While You're Away #### Coming home — the reset Returning from vacation often carries a psychological weight that is counterproductive. Patients frequently come in after a summer trip feeling guilty, deflated, or convinced they have "undone" months of progress. Clinically, this is rarely true — and that kind of all-or-nothing thinking is one of the most common drivers of true derailment. What we recommend instead is a structured, compassionate reset focused on returning to your non-negotiables. *"The reset is not a punishment. It's a return to the foundations that were working - and they'll work again. "* -DR. KENDRA FITZPATRICK, DNP [Book Your Summer Appointment](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) --- ## Vicious Cycle and how it may be hindering your success. **Link:** [Vicious Cycle and how it may be hindering your success.](https://www.soundmedicalweightloss.com/blog/vicious-cycle-and-how-it-may-be-hindering-your-success/) ([md](https://www.soundmedicalweightloss.com/blog/vicious-cycle-and-how-it-may-be-hindering-your-success/index.html.md)) **Description:** If the voice inside your head isn’t speaking to you with kindness, it’s likely to turn into a vicious cycle that does more damage than good in many ways. ### Content **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 around the house. If the voice inside your head isn’t speaking to you with kindness, it’s likely to turn into a **vicious cycle** that does more damage than good in your weight loss journey. Here’s how the vicious cycle works: - You’re **preoccupied with thoughts of food, your weight, and the relationship between the two**. This causes stress (emotional and physical). - You overeat because you’re stressed, or you under-eat to overcompensate, which eventually leads to overeating. You **lose control** **over your food intake.** - You feel **guilt and shame**. - Then you again obsess with thoughts about food and your weight. - Rinse and repeat. Sound familiar? If so, you’re not alone – [scientific studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421368/) have shown that one dominant factor contributing to weight loss struggles is ***this exact vicious cycle***. The shame part is especially powerful, and can be intensified by outside factors, including societal prejudices, lack of support from friends/family, lack of support from primary care physicians, [having grown up with a hypercritical parent](https://www.theguardian.com/society/2013/feb/19/patient-stomach-psychology-obesity), etc. **Ways Out of the Vicious Cycle** What’s the way out of this cycle? The overarching answer is mindfulness, or put more simply, **presence**. During the vicious cycle, you’re anxious about the future (preoccupied with what you’ll eat or what you can’t eat, how much weight you have to lose, etc.) and depressed/shamed about the past (upset about how much you ate, the quality of food you ate/drank, etc.) The key to escaping this cycle is being mindful – being **focused solely on the** **present**. There are a number of resources included below to help you begin and amplify your mindfulness practice, including meditations, books and podcasts. Note, though, that being mindful can be part of your every moment, every day. One of my favorite authors, Eckhart Tolle, wrote this quote: "For example, [when] you wash your hands, feel the water. Smell the soap. Becoming acutely conscious of sense perception means looking, hearing, touching. It brings you into the present moment." It’s about treating each moment as precious, rather than as a means to an end. Enjoy the process of chopping vegetables, of washing your body in the shower, etc. with your full presence. Besides incorporating presence in your everyday life, as Tolle recommends, there are some other ways that mindfulness can help you escape from this vicious cycle: - **Focus on **[**input, not output goals**](https://www.soundmedicalweightloss.com/blog/focus-on-the-inputs)**.** Input goals are things you have complete control over, like going for a walk 5x a week; output goals are things you only have partial control over, like your weight itself (which is partially determined by factors out of your control). If you focus solely on the inputs, you’re much more likely to have optimized outputs. For example, you can go to a wine tasting, or have a glorious meal with friends that’s “off plan,” but before and afterwards, be completely present, focusing on your inputs (e.g. continuing to accomplish your weekly walking goal). This is in contrast to what you might have otherwise done if you weren’t present – you might have punished yourself before or afterward for going off plan, which would have taken you right back into the vicious cycle. - **Consider moving daily weigh-ins to weekly**. This allows you to be more present with your inputs and feel less triggered by the output (what you actually weigh). You’ll be less likely to punish or treat yourself based on what you see on the scale that morning. This is exactly how a healthy lifestyle should be – you do the same actions every day (more or less) without letting daily numbers dictate how you act. If the scale is too much of a trigger, moving weigh-ins to weekly is a great improvement to presence. **Mindfulness Resources** The resources below are all focused on mindfulness, which will help you continue to break ties to the vicious cycle of weight struggles. - Blog post: [what is mindfulness](https://www.soundmedicalweightloss.com/blog/what-is-mindfulness-and-how-can-it-help-me) - Blog post: [how can mindfulness help my weight loss journey](https://www.soundmedicalweightloss.com/blog/how-can-mindfulness-help-my-weight-loss-journey) - Books and podcasts - [Untethered Soul](https://www.amazon.com/Untethered-Soul-Journey-Beyond-Yourself/dp/1572245379/ref=sr_1_2?keywords=untethered+soul&qid=1578160908&s=books&sr=1-2) by Michael Singer (with accompanying book club event!) - [A New Earth](https://www.amazon.com/New-Earth-Awakening-Purpose-Selection/dp/0452289963/ref=sr_1_1?keywords=a+new+earth&qid=1579197028&s=books&sr=1-1) by Eckhart Tolle - [The Power of Now](https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808/ref=pd_sbs_14_t_0/147-1916788-1255947?_encoding=UTF8&pd_rd_i=1577314808&pd_rd_r=5e954361-93d1-4d3a-9107-03b2c74d67d1&pd_rd_w=HnQ9h&pd_rd_wg=WtiGJ&pf_rd_p=5cfcfe89-300f-47d2-b1ad-a4e27203a02a&pf_rd_r=Z9A07PBJM1PHTY0DHKGX&psc=1&refRID=Z9A07PBJM1PHTY0DHKGX) by Eckhart Tolle - [10% Happier](https://www.tenpercent.com/podcast) podcast by Dan Harris - Meditation resources - Blog post: [meditation roundup](https://www.soundmedicalweightloss.com/blog/meditations-for-every-mode) - [Insight Timer](https://insighttimer.com/) -- completely free for all meditations. - SimpleHabit, -- free for any meditation 5 min or less. What else would you add to this list? Share your favorite resources in comments below! If you need more one-on-one guidance, reach out to us directly – we’d love to help. *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Virtual Book Club **Link:** [Virtual Book Club](https://www.soundmedicalweightloss.com/blog/virtual-book-club/) ([md](https://www.soundmedicalweightloss.com/blog/virtual-book-club/index.html.md)) **Description:** Click here for information on our exciting virtual book club! ### Content 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](https://www.amazon.com/Joy-Movement-exercise-happiness-connection-ebook/dp/B07Q4LY2CV). You’ll also have a chance to get to know one another before the discussion begins. Please [RSVP via Eventbrite](https://www.eventbrite.com/e/smwl-virtual-book-club-june-meeting-tickets-104167680336), after which you’ll receive the direct Zoom event link. Feel free to join us with a snack, drink, or your favorite mug of something warm. We can’t wait to see you there! **Date**: Thursday, June 4, 2020 **Time**: 5:15pm - 7:15pm **Location**: VIRTUAL (Zoom link will be sent when you RSVP via [Eventbrite](https://www.eventbrite.com/e/smwl-virtual-book-club-june-meeting-tickets-104167680336)) **Book to read prior to event**: [The Joy of Movement ](https://www.amazon.com/Joy-Movement-exercise-happiness-connection-ebook/dp/B07Q4LY2CV)by Kelly McGonigal *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Vitamin B12 injections **Link:** [Vitamin B12 injections](https://www.soundmedicalweightloss.com/blog/vitamin-b12-injections/) ([md](https://www.soundmedicalweightloss.com/blog/vitamin-b12-injections/index.html.md)) **Description:** Curious to know if vitamin B12 injections are right for you? Give us a call and we can assess your specific needs and provide guidance on the best approach to m ### Content 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. Immune System Support: Vitamin B12 plays a crucial role in maintaining a healthy immune system. During the winter, when colds and flu are more common, a well-functioning immune system is vital for staying healthy. 3. Energy Levels: Vitamin B12 is essential for energy production and can help combat the fatigue and low energy levels that some people experience during the dark, cold months of winter. 4. Mood Regulation: Some studies suggest that vitamin B12 may have a positive impact on mood and can help alleviate symptoms of seasonal affective disorder (SAD), which is more prevalent in winter due to reduced sunlight. 5. Dietary Changes: Winter diets can sometimes be lacking in foods rich in vitamin B12, such as lean meats, fish, and dairy products. For individuals with dietary restrictions or absorption issues, injections can ensure an adequate supply. Curious to know if vitamin B12 injections are right for you? Give us a call and we can assess your specific needs and provide guidance on the best approach to maintain your health during the winter or year-round. It is generally recommended that a B12 injection is taken every couple of weeks or every 3-4 weeks during the Winter season. Vitmain B12 injections are 1 single shot for $30 or a 5 pack for $120 ($24 each) Notice: The information in this blog is for educational and informational purposes only and is not intended as medical advice. Be sure to ask your doctor to review your individual plan. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Watermelon, Mint, and Feta Salad **Link:** [Watermelon, Mint, and Feta Salad](https://www.soundmedicalweightloss.com/blog/watermelon-mint-and-feta-salad/) ([md](https://www.soundmedicalweightloss.com/blog/watermelon-mint-and-feta-salad/index.html.md)) **Description:** Watermelon, Mint, and Feta Salad ### Content Ingredients: - 4 cups of watermelon, cubed - 1/4 cup fresh mint leaves, chopped - 1/2 cup crumbled feta cheese - 1 small red onion, thinly sliced (optional) - 2 tablespoons extra-virgin olive oil - 1 tablespoon balsamic vinegar or fresh lime or lemon juice - Salt and black pepper to taste Instructions: 1. Prepare the Watermelon: - Cut the watermelon into bite-sized cubes and place them in a large mixing bowl. 2. Chop the Mint: - Rinse the fresh mint leaves and pat them dry. Chop the mint leaves finely and add them to the bowl with the watermelon. 3. Add the Feta: - Sprinkle the crumbled feta cheese over the watermelon and mint. 4. Optional Onion: - If using red onion, thinly slice it and add it to the bowl. 5. Dress the Salad: - Drizzle the extra-virgin olive oil and balsamic vinegar (or lime or lemon juice) over the salad. - Gently toss the ingredients to combine them, being careful not to crush the watermelon cubes. 6 .Season and Serve: - Add salt and black pepper to taste. - Serve immediately or chill in the refrigerator for about 15-20 minutes before serving to allow the flavors to meld. Enjoy your refreshing watermelon, mint, and feta salad! --- ## We are all in this together **Link:** [We are all in this together](https://www.soundmedicalweightloss.com/blog/we-are-all-in-this-together/) ([md](https://www.soundmedicalweightloss.com/blog/we-are-all-in-this-together/index.html.md)) **Description:** Click here to read about an inspiring way to think about our futures. ### Content This quote is from an [inspiring article](https://www.theguardian.com/world/2020/mar/27/a-letter-to-the-uk-from-italy-this-is-what-we-know-about-your-future) 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 through over the coming weeks. These emotions are reflective of what so many of us here in the US are also experiencing. They are described in the words that seem to fail us as we sit at home or out on the front lines, trying to make sense of this pandemic. If this quote and the article resonate with you, know that you are in good company -- it is only human to have a wide range of emotions in response to such a world-altering crisis. Please don’t hesitate to reach out for support when you need it most. Seek out friends, loved ones, and licensed medical professionals like Sound Medical Weight Loss. Dr. James is providing telemedicine appointments and we are still offering online Mindfulness coaching sessions with Mariel. We are here for you! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## Wegovy is here! **Link:** [Wegovy is here!](https://www.soundmedicalweightloss.com/blog/wegovy-is-here/) ([md](https://www.soundmedicalweightloss.com/blog/wegovy-is-here/index.html.md)) **Description:** We are so excited to tell you what we love about Wegovy, the newest anti-obesity medication available! ### Content **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 struggle with serious, chronic weight management challenges. What is it? How does it work? And what are the side effects? I also want to debunk some of the myths and false expectations of this exciting new treatment for obesity. **What is it?** Wegovy is a new class of drug originally developed for the treatment of type 2 diabetes and was first approved by the FDA under the name “Ozempic”. More recently, Wegovy was FDA approved as an anti-obesity medication. Its generic form is called semaglutide and recently arrived on the market due to the shortage of the brand name. **How does it work?** Wegovy is a GLP-1 RA, a naturally occurring “glucagon-like-peptide” that regulates appetite and satiety. Although it is not fully understood how it works in the human brain, we do know there are GLP-1 receptors throughout the digestive system and the brain. When these receptors are full, we feel full and satisfied. Hunger diminishes and cravings vanish, making it easy to eat less and make better food choices, resulting in impressive weight loss. **Does it require a prescription?** Yes, this medication should only be obtained through legitimate pharmacies and with a physician’s oversite (like Sound Medical Weight Loss). If you are hoping for insurance coverage you must meet the following criteria: - You are living with obesity (BMI ≥30) - You are living with excess weight (BMI ≥27) and at least one weight-related medical problem (such as high blood pressure or high cholesterol) Note that Wegovy has a huge price tag if your insurance does not include anti-obesity medications. You can call your insurance to check if you have any weight loss or obestity coverage, if not then we have sourced a reputable pharmacy in the state of Washington for the generic equivalent (semaglutide) at a fraction of the cost of the brand name. **How is it taken?** Wegovy is a **once-a-week injectable medication**. It comes in a fancy, single dose, pen injector, similar to an EpiPen. It is injected subcutaneously (just under the skin, so about ¼ inch deep) into the abdomen or thigh each week. The generic, semaglutide, does NOT come in a fancy pen. It comes in a regular syringe with ½ inch needles. If you are not comfortable with self-injecting, then this may not be the drug for you. However, we are happy to help you administer the first injection in our office. **Common side effects:** nausea is the most common side effect that I see in my practice. In my clinical experience, the side effects are worse the first 1 – 3 days after the first injection, then decrease with each consecutive weekly injection. Other side effects include: - Loss of appetite (this is what we want) - Diarrhea - Gastrointestinal discomfort - Acid reflux - Fatigue or lethargy - Light-headed or dizziness - And I have had one case of increased depression. You should NOT take Wegovy if you have a history of pancreatitis, Thyroid Medullary Cancer (TCM), or Multiple Endocrine Neoplasia (MENs). You may read more detailed information directly on the Wegovy. webite: Wegovy.com. **Wegovy is NOT a cure or quick fix** for a small amount of weight loss. It is important to understand that obesity is a complex, chronic and recurring condition. Wegovy is not a miracle cure; it is designed to be used in conjunction with a curated diet, exercise and necessary lifestyle changes as a treatment for chronic or reoccurring obesity. **Will I gain the weight back when I stop Wegovy?** If a healthy diet and lifestyle changes are not permanently in place when the medication is discontinued, then the risk of regaining all the weight loss is likely. The only thing that can repair a dysfunctional metabolism is months, or years of clean eating, exercise, behavioral and lifestyle changes that support a healthy weight. Taking Wegovy helps you adhere to a new diet and lifestyle plan until you’ve developed sustainable habits over a long period of time. **Do you struggle with serious, chronic weight management challenges?** Keeping the weight off long-term requires sustainable dietary and lifestyle habits, behavioral changes, and a deeper understanding of nutrition and your relationship with food. Obesity is a chronic condition and often requires chronic medical supervision, just like any chronic disease. Let the experts at Sound Medical Weight Loss support you on your weight loss journey. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Weight Loss Medications and GERD: Finding Balance in Treatment **Link:** [Weight Loss Medications and GERD: Finding Balance in Treatment](https://www.soundmedicalweightloss.com/blog/weight-loss-medications-and-gerd-finding-balance-in-treatment/) ([md](https://www.soundmedicalweightloss.com/blog/weight-loss-medications-and-gerd-finding-balance-in-treatment/index.html.md)) **Description:** Weight Loss Medications and GERD: Finding Balance in Treatment ### Content Ever had that sour taste unexpectedly creep up your throat? Acid reflux or GERD (Gastroesophageal Reflux Disease) can bring about uncomfortable symptoms like belching, a bitter mouth, heartburn or even a persistent sore throat or cough. Excess weight or obesity can exacerbate GERD due to increased abdominal pressure on the esophageal sphincter, allowing stomach acid to flow back up. Weight loss is often the first step in managing GERD. However, many individuals undergoing weight management may be prescribed medications such as Zepbound, Mounjaro, Ozempic, or Wegovy from the GLP-1/GIP or GLP-1 class. These medications, while aiding weight loss, can paradoxically cause or worsen acid reflux due to their effects on the gut. If you’re navigating GERD while on weight loss medication—or even if you’re not on medication, but struggling with heartburn—here are some strategies to consider: Identify Trigger Foods: Keep a food diary to pinpoint and reduce intake of foods know to trigger reflux, such as spicy foods, fatty foods, caffeine, citrus fruits, chocolate, carbonated beverages, onions, garlic, alcohol and mint Eat Smaller, More Frequent Meals: Weight loss medications often reduce appetite and portion sizes. Eating smaller meals more frequently can help prevent overeating which may trigger reflux Time Your Meals: Have your larger meal earlier in the day, rather than at dinner or directly before bedtime Stay Upright After Eating: Remain upright for several hours after meals to aid in digestion and reduce the likelihood of acid pushing back up into esophagus when you lie down to sleep Wear Comfortable Clothing: Avoid tight fitting clothing that can increase abdominal pressure and exacerbate reflux Sleeping Position: Elevated your upper body with pillows when sleeping to help prevent reflux during the night If you’re still experiencing acid reflux despite these strategies, don’t hesitate to contact your healthcare provider or bring it up at your next visit. Medications such as calcium carbonate (tums), H2 blockers (e.g. Famotidine), or PPIs (e.g., omeprazole) can be effective in further reducing symptoms. At Sound Medical, we’re committed to supporting you on your weight loss journey and ensuring your comfort throughout the process. Author: Dr. Kendra FitzPatrick, DNP --- ## So Confident from the Inside Out **Link:** [So Confident from the Inside Out](https://www.soundmedicalweightloss.com/blog/wellness-with-vitalia/) ([md](https://www.soundmedicalweightloss.com/blog/wellness-with-vitalia/index.html.md)) **Description:** At Sound Medical Weight Loss, we believe intimate wellness deserves privacy, education, and compassionate medical guidance, not pressure or embarrassment. ### Content # **Women’s Hormones & Confidence** # *So Supported—Inside and Out* Article written by Dr. Christine James, ND As women move through perimenopause and menopause, hormonal shifts can affect far more than cycles alone. Changes in estrogen and progesterone often influence temperature regulation, mood, sleep, skin, hair, and metabolic balance. These transitions are common—and they deserve thoughtful, informed support. One area that is far less openly discussed, yet deeply connected to quality of life, is vaginal and pelvic health. Over time, hormonal changes may lead to decreased vaginal lubrication, discomfort with intimacy, recurrent urinary tract infections, mild stress incontinence, or sensations of burning or irritation. These changes can appear early in the transition—or years later—and while they are common, they are not something women have to simply “live with.” At Sound, we believe these conversations should feel normal, respectful, and safe. There are both hormonal and non-hormonal options to support vaginal health. For some women, hormone therapy—guided by a comprehensive hormone evaluation—can be an effective first step. Together, we determine whether systemic support or localized options, such as vaginal preparations, are most appropriate based on your symptoms, goals, and medical history. For women who prefer non-hormonal support—or want to enhance results—there are also gentle, non-invasive treatments designed to restore tissue health. These therapies use controlled radio-frequency energy to stimulate collagen and improve tissue resilience, helping to reduce dryness, discomfort, urinary symptoms, and pain with intimacy over time. Treatments are brief, discreet, and well-tolerated, with minimal downtime. Most women return to daily activities quickly and notice meaningful improvements in comfort and confidence with each treatment. This is whole-body care. Because sustainable weight loss, metabolic health, and hormone balance are deeply interconnected—and women deserve support that reflects that truth. If you’re curious, experiencing changes, or simply want to learn what options exist, we invite you to schedule a private consultation with one of our providers. These conversations are confidential, unhurried, and tailored entirely to you. # A Supportive Approach to Intimate Wellness At Sound Medical Weight Loss, we believe intimate wellness deserves privacy, education, and compassionate medical guidance, not pressure or embarrassment. That’s why February is the ideal time to gently introduce conversations around intimate wellness, focusing on how women can feel more comfortable, confident, and supported in their bodies — on their own terms. **Why Intimate Wellness Is About Confidence, Not Cosmetics** Many women experience changes over time due to: - Hormonal shifts - Childbirth - Aging - Weight changes - Stress These changes can affect comfort, sensation, and confidence — yet they are rarely discussed openly. From a medical standpoint, intimate wellness is not about appearance. It’s about function, comfort, and quality of life. Supporting these concerns in a professional, discreet setting allows women to reconnect with their bodies without shame or urgency. **Quietly Support Intimate Wellness** # [**Vitalia™ by TempSure**](/aesthetic-treatments/womens-intimate-wellness/) Hormonal changes over time can affect vaginal comfort, tissue health, and confidence—often without much discussion. **Perimenopausal and menopausal symptoms may include**: • Vaginal dryness and discomfort • Pain with intimacy • Mild stress urinary incontinence • Recurrent irritation or urinary symptoms • Overall tissue tone and resilience Vitalia™ is a **gentle, non-invasive radiofrequency treatment** designed to support vaginal tissue health from the inside out. Vitalia™ uses controlled radiofrequency energy to stimulate collagen and improve tissue elasticity—helping restore comfort, function, and confidence over time. **No hormones. No surgery. No downtime.** **What to Expect:** • Comfortable, in-office treatment • 30 - 50 minutes per session • Minimal downtime • Gradual, natural improvements **Curious—but prefer to keep it private?** We understand. Discreetly fill out a form online or schedule a confidential consultation to learn whether Vitalia™ is right for you. **Sound Medicine. Sound Body. Sound You.** [More Information on Vitalia](/aesthetic-treatments/tempsure-envi-skin-tightening/) --- ## What does your heart look like? **Link:** [What does your heart look like?](https://www.soundmedicalweightloss.com/blog/what-does-your-heart-look-like/) ([md](https://www.soundmedicalweightloss.com/blog/what-does-your-heart-look-like/index.html.md)) **Description:** Do you ever wonder what your heart looks like inside? There are several ways to see, or “image”, your heart, to assess your risks of heart disease. ### Content **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 maximize prevention to prevent heart attacks in the future. These cost approximately $100 out pocket. CT scans can even provide more detailed information using a **coronary CT angiogram**. This is like a 3D model of your arteries. This can precisely show the exact location and degree of narrowing throughout the coronary arteries. It is essentially doing a cardiac catheterization/coronary angiogram non-invasively using a CT scanner. This costs approximately $900 out of pocket. Dr. James recommends **Cardia Vision** located in Bellevue to provide these imaging studies. [www.cardiavision.com](https://www.cardiavision.com/) Or give them a call at [425-998-8627](tel:425-998-8627) *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## What is mindfulness? And how can it help me? **Link:** [What is mindfulness? And how can it help me?](https://www.soundmedicalweightloss.com/blog/what-is-mindfulness-and-how-can-it-help-me/) ([md](https://www.soundmedicalweightloss.com/blog/what-is-mindfulness-and-how-can-it-help-me/index.html.md)) **Description:** What is mindfulness, how it can help me be present and connect with my current situation ### Content "Mindfulness" is a buzzword that seems to be popping up everywhere these days – its popularity has grown +473% in [Google search trends](https://trends.google.com/trends/explore?date=all&geo=US&q=mindfulness) 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 doctor's office. At [Sound Medical Weight Loss](https://www.soundmedicalweightloss.com/), though, mindfulness is one of the most powerful tools in our arsenal. We use a mindful approach in our weight loss and aesthetics practices, supporting you in every way. One frequent question we hear from patients is this: ***what, exactly, is mindfulness*?** What does it mean? Let’s start with a definition -- **mindfulness is the act of giving your undivided attention to the present moment**. As simply as we’ve defined it here, we know, as human beings, this can be incredibly difficult. Take, for example, the experience of taking a shower. For many of us, our attention is typically on anything* but* our shower while we’re in there. We’re too busy creating mental checklists, re-playing a difficult conversation we had earlier that day, fretting about a task ahead of us, planning our day. Left unchecked, our minds tend to focus on the past or future for myriad reasons, and we find ourselves barely even remembering the things we do daily (let alone enjoying them). How many times have you found yourself in your driveway after your workday, not at all remembering the drive home? We tend to treat each task as a means to another end, rather than as an experience unto itself. You treat your shower as a means to another end – getting ready for work. You treat your commute home as a means to another end – getting home quickly to make dinner for the kids and get to bed at a decent time. By doing this, we rob ourselves of the little joys we could be feeling throughout the day. Next time you’re in the shower, see how long you can be mindful. Place your undivided attention on the feel of the warm water touching your skin, the scent of your body wash, the steam as it fogs up the glass, the sound of the water pressure going through the pipes. Don’t judge yourself if your mind begins to wander – just notice it. See if this brings you a bit more joy as you complete each task throughout your day. We are proud to integrate mindfulness so wholly in our medical programs at [Sound Medical Weight Loss](https://www.soundmedicalweightloss.com/). As a patient, you get medical supervision, one-on-one nutritional counseling, behavioral coaching, a robust maintenance program, as well as easy-to-access online and mobile tools that help you stay on track. Ready to learn more? [Give us a call](tel:+14252090824) or [book an appointment online](https://www.soundmedicalweightloss.com/contactus) to get started with one of our mindfulness-based programs. We are looking forward to hearing from you! *Author - Sarah Eno* Sarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## What Is Ozempic Face? Causes, Prevention, and Aesthetic Treatments That Help **Link:** [What Is Ozempic Face? Causes, Prevention, and Aesthetic Treatments That Help](https://www.soundmedicalweightloss.com/blog/what-is-ozempic-face/) ([md](https://www.soundmedicalweightloss.com/blog/what-is-ozempic-face/index.html.md)) **Description:** What Is Ozempic Face? Causes, Prevention, and Aesthetic Treatments That Help ### Content **What Is Ozempic Face? Causes, Prevention, and Aesthetic Treatments That Help** With the growing popularity of GLP-1 weight loss medications like Ozempic® (semaglutide) and Wegovy®, a new conversation has emerged in both the medical and aesthetic world: the phenomenon of “Ozempic Face.” While these medications are highly effective for weight loss and blood sugar management, many patients are surprised by the unintended side effects — particularly the facial changes that come with rapid weight loss. In this article, we’ll explain what Ozempic Face is, why it happens, how to prevent it, and which non-surgical aesthetic treatments can help reverse it. **What Is Ozempic Face?** “Ozempic Face” is a term used to describe the sagging, hollowed, or prematurely aged appearance that can occur in the face after significant weight loss while using GLP-1 receptor agonists such as Ozempic or Wegovy. These medications help regulate appetite, leading to reduced caloric intake and often rapid weight loss. While losing weight is a positive outcome for many people, facial fat loss can result in: - Sunken cheeks - Hollow temples - Loose or sagging skin - More visible fine lines and wrinkles Since the face naturally contains fat pads that give it structure and youthfulness, losing fat too quickly — especially in midlife or older age when collagen production is already declining — can make the face appear tired or older than expected. **Why Does Ozempic Face Happen?** Facial changes from weight loss are not unique to Ozempic; they can occur with any significant or rapid fat loss. However, Ozempic and similar GLP-1 drugs often lead to faster weight reduction, and the effects on facial fat become more pronounced, especially for individuals who lose more than 10% of their body weight. Additionally, as we age, we naturally lose collagen, elastin, and subcutaneous fat, particularly in the face. When weight loss accelerates these changes, the skin may not have time to adapt, resulting in volume loss and reduced skin elasticity. Fortunately there are treatments that can help with this at any age to achieve that ageless look over time. **Can You Prevent Ozempic Face?** While everyone is different and our faces do change with weight loss, there are several ways to support your skin and minimize collagen breakdown. Aim for gradual weight loss by working with your healthcare provider to lose 1–2 pounds per week, giving your skin time to adjust. Prioritize a high-protein, nutrient-rich diet that includes vitamin C, zinc, and collagen-supporting foods to promote skin repair and elasticity. Stay well-hydrated, both internally and with topical skincare products that feature ingredients like hyaluronic acid and peptides. Finally, incorporate strength training to help maintain lean muscle mass and prevent the hollow or “deflated” appearance that can result from rapid fat loss. **Aesthetic Treatments for Ozempic Face** If you’ve already experienced facial volume loss or sagging skin, there are several non-surgical aesthetic treatments that can help restore a more youthful appearance. These treatments are popular options for patients on GLP-1 medications who want to feel as good as they look. 1. Dermal Fillers - Replace lost volume in the cheeks, jawline, and temples. - Brands like Juvederm®, Revanesse®, and Versa® offer immediate results with natural-looking lift. - Juvéderm Voluma® and Voluma XC®: Fill in deep facial creases or contour the cheeks or jawline. - Juvéderm Vollure XC™: Smooth out corner wrinkles, marionette lines, nasolabial folds, and other types of deeper creases. - Juvéderm Volbella® and Volbella XC® : Add volume and definition to enhance the lips and smooth out lip lines. - Results last 6–18 months. 2. Non-Surgical Skin Tightening - Treatments like TempSure® can tighten loose skin and encourage collagen remodeling. - Great for sagging jawlines, neck, and midface. 3. Microneedling with SkinPen - Improves skin texture, firmness, and elasticity. - Boost cellular turnover to improve face, neck and other areas promoting collagen repair **Final Thoughts: Aging Gracefully with Confidence** Experiencing facial changes during weight loss — whether from Ozempic, Wegovy, or another GLP-1 weight loss medication — is not uncommon. And while “Ozempic Face” might be an unexpected side effect, there are many ways to prevent, minimize, or correct it without sacrificing your health goals. With the right blend of nutrition, skincare, muscle maintenance, and aesthetic support, you can lose weight and maintain the youthful vitality that makes you feel like yourself. [**Read more**](/aesthetic-treatments/aesthetics-anti-aging/) about AGELESS BEAUTY TREATMENTS **Looking for Support?** If you're starting your journey with GLP-1 medications or have already experienced facial changes, our team is here to help. Schedule a consultation to explore the right skin rejuvenation or facial volume treatments for your needs. [Consultation](/information/) --- ## When Are Appetite Suppressants Useful? **Link:** [When Are Appetite Suppressants Useful?](https://www.soundmedicalweightloss.com/blog/when-are-appetite-suppressants-useful/) ([md](https://www.soundmedicalweightloss.com/blog/when-are-appetite-suppressants-useful/index.html.md)) **Description:** If you’ve tried to lose weight on your own without success, a medically supervised weight loss program may be what you need -- and medications may help. ### Content 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 diet plans are designed using whole food and medications are not necessary. However, during the active weight loss phase, you can expect to eat less food than when you’re maintaining your ideal weight, and for some, appetite suppressants can make a difference in successful weight reduction. FDA-approved, prescription weight loss medications can help control your appetite so that you can more easily adjust to a controlled-calorie diet. Dr. James and our team at Sound Medical Weight Loss want to share this information about when appetite suppressants are useful and what they can do for you along your weight loss journey. Benefits of weight loss medications Weight loss medications can be tools to help you shed pounds, but they’re not magic bullets to be used alone. They work best as part of a comprehensive weight loss plan that includes making healthy food choices and adopting behaviors that promote lasting weight management. When prescribed by a health care provider and used appropriately, appetite suppressants can help you follow a controlled-calorie meal plan so that you lose weight safely and effectively. Nix cravings Appetite suppressant medication is incredibly useful for patients who find themselves battling nagging cravings. Consistency is a key part of losing a meaningful amount of weight and keeping it off. It’s important to consistently choose nutritious, healthy foods throughout your weight loss journey and beyond. Despite your best efforts, powerful cravings for fatty, sugary, higher-calorie foods can sabotage your efforts. If cravings are a problem, we can prescribe a weight loss medication that acts on certain chemicals in the brain to reduce cravings and help you stick to your weight loss plan and feel good while doing so. Feel full on less You may find it challenging to follow a lower-calorie meal plan if you’ve made a habit of consuming much more food. Another plus of some appetite suppressants is that they work by helping you to feel satisfied with less food. As a result, you’ll feel full after eating a small meal and find it much easier to eat fewer calories. Control hunger That gnawing pain in the pit of your stomach can derail even the most determined person. Excess hunger can lead to overeating, frequent snacking, and prevent the scale from going in the right direction. Appetite suppressants can help control your appetite so that you can focus on fueling your body with nutrient-dense foods that keep you healthy and provide exactly what you need for permanent weight management. If you’re tired of yo-yo dieting, then you’re ready for permanent weight loss. To learn more about our weight loss programs, call our office in Kirkland, Washington, to schedule a consultation with one of our specialists or book your request online. --- ## When to Weigh In **Link:** [When to Weigh In](https://www.soundmedicalweightloss.com/blog/when-to-weigh-in/) ([md](https://www.soundmedicalweightloss.com/blog/when-to-weigh-in/index.html.md)) **Description:** Your weight can be a powerful data point in your health and weight loss journey, but it can also sometimes be misleading, distracting, and detrimental to the jo ### Content ***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 – the ever-present scale, prompting you to think about your body in ways you hadn’t planned to: - *Was I “good” today?* - *How much does a liter of water weigh?* - *Do I have time to strip naked, get on this thing, and get dressed again before my next Zoom call?* - *How am I UP half a pound from this morning if all I’ve had is coffee so far?!* Your weight can be a powerful data point in your health and weight loss journey, but it can also sometimes be misleading, distracting, and at its worst, detrimental to the journey altogether. Read on for tips on how best to utilize this data point, when to weigh yourself, and perhaps more importantly, when NOT to. **When NOT To Step on a Scale** For many people, when ***not*** to step on a scale is as confusing as when ***to ***step on it. Here are our top tips for when to stay away from a weigh-in. **RIGHT AFTER A WORKOUT** Working out is great for the body and mind, but [may temporarily affect your weigh-in in at least two ways](https://health.clevelandclinic.org/just-started-exercising-gaining-weight/). First, the stress and micro-tears to your muscle fibers may cause post-workout inflammation. This is a desired response after a workout, so no need for alarm! Second, this response may cause a temporary increase in water retention in the muscles. The body retains fluid around these micro-tears in an attempt to heal them. This is also a desired, and temporary, response. In short – your post-workout period should be a time for rest and recovery, not a time to weigh-in. **ON A MONDAY** If you weigh in weekly, we don’t recommend choosing Monday as the day to do it. Choose something more mid-week, like Wednesday or Thursday. While we aim for perfect consistency in our exercise and diet regimens throughout the week – weekdays and weekends alike – we’re only human. Weekends tend to throw a wrench in our routines and add spontaneity to otherwise perfectly-planned weeks. Even if your diet and exercise habits don’t change on weekends, changes to your sleep habits, water intake, stress levels, etc. can impact a weigh-in. Choosing a mid-week weigh-in day can smooth out those bumps in the weekend road. **DAILY** Perhaps a more controversial tip, but we’re going to say it anyway – DON’T. WEIGH. YOURSELF. DAILY. Your weight fluctuates frequently due to [many factors](https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health) OUTSIDE of how well you eat and how much you exercise. Some of those factors include hydration levels; hormone fluctuations; the amount of sleep you get; food sensitivities; stress levels; medications, etc. Because of these daily fluctuations, we recommend getting off the daily weigh-in grind. At best, it ends up confusing patients; at worst, it can trigger anxiety, compulsivity, abandoning goals, or even disordered eating. A better option: weigh yourself weekly or monthly at the same time, under the same conditions, to control for some of the factors above. **WHEN THE SCALE’S BATTERIES ARE LOW** Scales can be inaccurate even in the best of circumstances. When it’s been sitting around gathering dust for years in a closet, it’s even more likely to give you intermittently bad data. Make sure your scale has fresh batteries and is calibrated at least twice per year. Refer to your scale’s manual for calibration instructions. **When TO Step on a Scale** **CONSISTENTLY** Be consistent with your weigh-ins. Choose the same day each week or month. Weigh yourself first thing in the morning, before eating or drinking anything. Even try to weigh yourself at the same time of the day, if possible. Ensure you’re wearing the same items of clothing (or choose to be completely naked for the process). Remember to weigh yourself each time in the same circumstances – pre-or post-bowel movement, pre- or post-morning meditation. **AT YOUR DOCTOR’S OFFICE** Our best tip? Forego at-home weigh-ins and do it in a doctor’s office instead, especially at Sound Medical Weight Loss (or a similar facility), where our machines are constantly calibrated AND give supplementary data that sheds light on the composition of your weight. At [Sound Medical Weight Loss](/contents/weight-loss-programs/), we do a full body composition analysis at every weight check-in. This analysis includes data on fat mass, fat-free mass, skeletal muscle mass, and more. Our providers will also support you in analyzing your results, helping you make sense of your progress and creating or adjusting your plan to amplify your success. **Other Considerations and Tips** **SCALE PLACEMENT** Keep your scale in the same spot for every weigh in. Remember to keep it on a hard surface (no carpet!) Also, ensure it’s level – calibration can be off if the scale is balanced on shaky bathroom tiles or uneven flooring. **TRAVEL** Though many of us are avoiding travel due to the global pandemic, even short weekend trips can affect our weight. Travel naturally changes our routines, sleep schedules, eating habits, workouts and stress levels. Cabin pressure on planes causes gas in your stomach – and your stomach itself – to expand. Additionally, sitting in cars, trains, or planes for extended periods of time can cause fluid retention due to lack of movement. This is exacerbated by dehydration – caused by dry environments and/or salty “on the road” foods. **MENTAL STATE** Weighing yourself can be a triggering activity – in both directions (“good” vs. “bad” – “celebration” vs. “punishment”). At Sound Medical Weight Loss, we focus on our patients holistically, on their bodies *and* minds, because the two are intrinsically connected. It’s critical to understand how weighing yourself affects your mental state, and whether your weigh-ins are triggering you to unhealthy behaviors. Notice if, before or after getting on the scale, you experience any of these: - Anxiety - Depression/hopelessness - Disordered eating - More frequent weigh-ins If any of these resonate with you now, or begin to resonate with you sometime during your weight loss journey, we recommend following one (or more) of the tips below. **SWITCH TO A DIFFERENT “SCALE”** One recommendation: switch from the Imperial system to the metric system! (If you already use the metric system, switch to Imperial). It’s amazing how this simple tip can reduce much of the anxiety of getting on the scale. You’ll still be measuring your progress, but because you’ve eliminated your lifetime’s worth of connection with the numbers you’re recording, you may not experience as many triggering emotions each time you step on the scale. **SWITCH TO A DIFFERENT “SCALE” PART II** Instead of measuring your progress based on your weight, ditch the scale and choose another metric altogether. Some ideas: - Number of pushups you can do - How long you can hold a plank - How many miles you can go for your daily walk - Waist/hips/etc measurement (use a tape measure) *Author - Sarah Eno* Sarah EnoSarah Eno is passionate about supporting healthy lifestyle and mindset change. She graduated in Functional Nutrition in 2016. She has supported hundreds of individuals to a health-promoting lifestyle and believes that everyone has the opportunity to experience health. Sarah is a wife and mom of 3 boys. She loves cross-country skiing, yoga, her Peloton, and does fashion runway part-time. --- ## So Cardio Metabolic - insights into your health **Link:** [So Cardio Metabolic - insights into your health](https://www.soundmedicalweightloss.com/blog/why-cardio-metabolic-labs-matter/) ([md](https://www.soundmedicalweightloss.com/blog/why-cardio-metabolic-labs-matter/index.html.md)) **Description:** So Empowered: Ask us about comprehensive cardio-metabolic labs and personalized interpretation. Whether you’re focused on weight loss or a more refined level of health optimization, understanding your numbers allows you to move forward with clarity, precision, and confidence in your long-term health. ### Content # # **The Hidden Layer Behind Weight Loss: Why Cardio-Metabolic Labs Matter** Most weight loss programs focus on one number: the scale. But at Sound Medical Weight Loss, we look deeper—because meaningful change happens beneath the surface. Cardio-metabolic labs give us a clearer picture of your health, showing how your heart, metabolism, and inflammation are responding as you lose weight. These markers help us ensure your body is not just losing fat mass—but getting healthier and more metabolically balanced. Your cholesterol panel is one of the most important tools in assessing cardio-metabolic health. LDL (“bad” cholesterol) can build up in the walls of your arteries over time, increasing the risk of heart attack and stroke. HDL (“protective” cholesterol) helps remove excess cholesterol, while triglycerides reflect how your body is processing sugars and fats. We also evaluate advanced markers like lipoprotein(a), which is a genetic risk factor, and apoB, which gives us a clearer picture of how many cholesterol particles are circulating in your blood. Another important marker, hs-CRP, helps us measure inflammation—something that often plays a hidden role in weight gain, heart disease and long-term health. What’s most encouraging is that these markers often improve with the right medical guidance and lifestyle support. Many patients see meaningful changes in their cholesterol and inflammation levels as they progress through our program. *This is the hidden layer of success.* It’s not just about losing weight— metabolic health, reducing cardiovascular risk, and optimizing your long-term wellbeing. **So Empowered:** Ask us about comprehensive cardio-metabolic labs and personalized interpretation. Whether you’re focused on weight loss or a more refined level of health optimization, understanding your numbers allows you to move forward with clarity, precision, and confidence in your long-term health. ## **Did You Know?** *Cardio-metabolic labs can reveal metabolic improvement that the scale cannot.* · **LDL (“bad” cholesterol) can build up in your arteries over time.** When levels are elevated, cholesterol can deposit in the artery walls and form plaque, increasing the risk of heart attack and stroke. · **High triglycerides and low HDL are common signs of metabolic imbalance.** This pattern is often linked to how the body processes sugar and fat, and is frequently seen with weight gain and insulin resistance. · **Some cholesterol risks are inherited.** Lipoprotein(a), or Lp(a), is a genetic marker that can increase cardiovascular risk—even when your standard cholesterol levels look normal. · **ApoB helps us understand how many cholesterol particles are circulating.** In some cases, this gives a clearer picture of cardiovascular risk than LDL alone. · **Inflammation plays a role in heart health and metabolism.** hs-CRP is a simple blood test that helps us measure inflammation, which can improve as your overall health improves. # **So Insightful** When we follow the right labs during weight loss, we are not just watching pounds come down. We are watching your health improve—at a deeper, more meaningful level. --- ## Why Garlic Adds More Than Flavor **Link:** [Why Garlic Adds More Than Flavor](https://www.soundmedicalweightloss.com/blog/why-garlic-adds-more-than-flavor/) ([md](https://www.soundmedicalweightloss.com/blog/why-garlic-adds-more-than-flavor/index.html.md)) **Description:** A new study indicates that garlic extract may be beneficial for thrombosis (blood clots), atherosclerosis (vessel disease), cholesterol and inflammation. ### Content **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 garlic's health benefits. What's unique about this study is that it investigated several markers related to endothelial (blood vessel) function. Garlic extract, or allicin, was shown to have a statistically significant benefit on plasminogen activator inhibitor (a risk factor for thrombosis and atherosclerosis), LDL cholesterol, total antioxidant status, and hsCRP (an inflammatory marker). Many of our patients at Sound Medical Weight Loss have high LDLs (the bad cholesterol) and high hsCRP (inflammation). The first step to improve these biomarkers is to make adjustments in diet, exercise, sleep, and stress. The current research is making it more clear that adding garlic to your cooking or an extract (in supplement form) to our daily routines may be a very beneficial next step. Always check with your doctor before adding any supplement to your routine. **Reference **Szulińska M, Kręgielska-Narożna M, Świątek J et al. Garlic extract favorably modifies markers of endothelial function in obese patients -randomized double blind placebo-controlled nutritional intervention. *Biomed Pharmacother*. 2018; 102: 792-797. *Author - Guest Author* --- ## Why HIIT Exercises are Ideal for Summer: Embrace the High-Intensity Heat! **Link:** [Why HIIT Exercises are Ideal for Summer: Embrace the High-Intensity Heat!](https://www.soundmedicalweightloss.com/blog/why-hiit-exercises-are-ideal-for-summer-embrace-the-high-intensity-heat/) ([md](https://www.soundmedicalweightloss.com/blog/why-hiit-exercises-are-ideal-for-summer-embrace-the-high-intensity-heat/index.html.md)) **Description:** As the summer sun shines bright, many of us find ourselves seeking efficient and effective workout options to keep in shape while embracing the seasonal warmth. ### Content 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 to squeeze in a workout even on your busiest days. Burn More Calories: HIIT is known for its ability to burn a significant amount ofcalories in a short period. The intense bursts of activity followed by short restperiods keep your heart rate elevated, leading to an afterburn effect known asexcess post-exercise oxygen consumption (EPOC). This means your bodycontinues to burn calories even after the workout is over. No Equipment Necessary: HIIT workouts often require minimal or no equipment,making them ideal for outdoor exercising during summer. All you need is yourbody weight and a bit of space to perform the exercises, making it easy to takeyour workout to the park, beach, or your backyard. Boosts Metabolism: Regular HIIT training can help boost your metabolic rate,which may aid in weight management and fat loss. An increased metabolismallows you to burn more calories throughout the day, even at rest.Keeps You Cool and Hydrated: HIIT workouts are typically short and intense,which means you won't overheat as easily as with longer endurance workouts.Plus, you can stay well-hydrated by sipping water during the short rest periods. ***Sample HIIT Exercises for Summer: ***Here's a beginner-friendly sample HIIT workout routine that you can try in the comfort of your home or outside in the summer breeze: *Warm-Up:*Start with a 5-minute warm-up to prepare your body for the intense workout ahead. Perform dynamic stretches like arm circles, leg swings, and hip circles to loosen up your muscles. *Circuit:*Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the entire circuit, then rest for 1-2 minutes before repeating the circuit 2-3 times. - Jump Squats: Stand with feet shoulder-width apart. Lower into a squat position, then explosively jump up, reaching your arms overhead. Land softly back into the squat position. - Push-Ups (Modified or Full): Get into a plank position with hands shoulder-width apart. Lower your chest towards the ground, keeping your core engaged. Push back up to the starting position. - Mountain Climbers: Start in a plank position with your wrists aligned under your shoulders. Bring one knee towards your chest, then quickly switch legs in a running motion. - Burpees: Begin in a standing position. Drop into a squat, place your hands on the floor, and jump your feet back into a plank. Perform a push-up, then jump your feet back to the squat position and explode into a jump. - High Knees: Stand with feet hip-width apart. Run in place while lifting your knees as high as possible, engaging your core throughout the movement. *Cool Down:*Finish the workout with a 5-minute cool-down. Perform static stretches for major muscle groups, such as hamstring stretches, quad stretches, and chest stretches.Remember to listen to your body and modify the exercises as needed to match your fitness level. As with any new exercise program, it's essential to consult with a healthcare professional or fitness expert, especially if you have any pre-existing health conditions or concerns. Embrace the high-intensity heat of summer with these invigorating HIIT workouts.Whether you're looking to burn calories, boost your fitness, or simply enjoy a quick and effective exercise routine, HIIT is your go-to solution for a sizzling summer workout! Written by: **Luke Marinkovich **Founder, CEO of Optimum Peak Fitness --- ## Why Muscle Matters **Link:** [Why Muscle Matters](https://www.soundmedicalweightloss.com/blog/why-muscle-matters/) ([md](https://www.soundmedicalweightloss.com/blog/why-muscle-matters/index.html.md)) **Description:** If you’re on a weight loss journey, especially if you’re using a GLP-1 medication—you’ve probably noticed the scale moving. That’s exciting, and you should absolutely celebrate it. But here’s the part most people don’t talk about enough: not all weight loss is created equal. Let’s get into the “why” behind strength training—and why this is your moment to protect your metabolism, your strength, and your future. ### Content # **Why Muscle Matters** At 55, I’ve seen just about every fitness trend come and go. Low-fat, no carbs, detox teas—you name it. Add in the never-ending onslaught of advice from influencers on social media and sometimes we’re left scratching our heads about what is the best approach to our health and longevity. There’s one thing I know for sure, it’s this: quick fixes don’t last. What does last is building a body that works with you, not against you. And that starts with muscle. If you’re on a weight loss journey, especially if you’re using a GLP-1 medication—you’ve probably noticed the scale moving. That’s exciting, and you should absolutely celebrate it. But here’s the part most people don’t talk about enough: not all weight loss is created equal. Let’s get into the “why” behind strength training—and why this is your moment to protect your metabolism, your strength, and your future. **Muscle is Your Metabolic Safety Net ** Think of muscle as your body’s engine. The more muscle you have, the more calories your body burns even at rest. When you lose weight without protecting muscle, that engine gets smaller—and suddenly, your body needs fewer calories. That’s when plateaus hit, energy drops, and maintaining weight loss becomes harder than losing it in the first place. And trust me, rebuilding muscle later is a lot harder than maintaining it now. **Strength Training Isn’t About Bulking Up** Let’s clear this up right away: you are not going to accidentally become a bodybuilder. Strength training is about staying capable. It’s about carrying groceries without thinking twice. Getting up off the floor with ease. Keeping your independence as you age. At 55, I don’t train to look like I’m 25—I train so I can move well, feel strong, and keep doing the things I love. And here’s the bonus: muscle gives your body shape. That “toned” look everyone talks about? That’s muscle. **The Real-Life Approach (No Extremes Required)** You don’t need a perfect plan—you need a doable one. **Start here:** 2–3 days of strength training per week Full-body workouts. Simple movements: squats, pushing, pulling, hinging. Bodyweight or light weights count. Ideally with the guidance of a trainer so you learn correct form and stay injury free. Progressive overload takes time. **Prioritize protein** This doesn’t have to be complicated. Just make sure you’re getting some protein at each meal—especially important if your appetite is low. **Keep moving daily** Walking still matters. It supports fat loss, recovery, and overall health. **Progress slowly** A little more weight, a few more reps, better form. That’s how strength builds. **This Is About Playing the Long Game** If you’ve struggled with weight cycling, losing, gaining, starting over—you’re not alone. I’ve worked with hundreds of people in that exact spot. The goal is to build a body that’s resilient. Muscle helps stabilize your metabolism. It supports your joints. It keeps you strong as the years go by. And when the weight comes off with muscle intact, it’s far more likely to stay off. **A Word From Someone Who’s Been Doing This a While** At this stage of life, I’m not interested in punishing workouts or chasing unrealistic standards. I’m interested in strength, energy, and longevity. To maintain my independence as long as possible. To do the things that bring me joy and happiness. To keep up with my kids and grandkids. To not be a burden on those I love. And I want the same for you.. **Bottom line:** Muscle isn’t just about fitness, it’s about sustainability. Protect it, build it, and your weight loss journey becomes something you can maintain. And that’s where real success lives. Written by: Erika Britchford-Steel Bio: Born and raised in England and came to the USA on a golf scholarship. Erica has been a personal trainer for over 12 years, a golf instructor for over 20 years and a group fitness instructor for over 10 years, ranging from Orange Theory to Body Pump to name just a few of her certifications and has raised 3 beautiful kids while living in Kirkland WA. She specializes in injury prevention and behavioral change all while making workouts fun. Her goal is to make sure you can do it on your own even though it's a lot of fun doing it together. Erika is one of Sound's Personal Traingers that we partner with for our programs. --- ## Why Sound Supplements? **Link:** [Why Sound Supplements?](https://www.soundmedicalweightloss.com/blog/why-sound-supplements/) ([md](https://www.soundmedicalweightloss.com/blog/why-sound-supplements/index.html.md)) **Description:** Dr. Christine James of Sound Medical Weight Loss & Aesthetics introduces our new line of precision supplements, Sound Supplements. ### Content 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](tel:425-636-2346) to get the supplements that are right for you today! And stay tuned for our online store launch later this fall. *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Why Weight-Loss Programs Built Around Whole Foods are More Successful Long-Term **Link:** [Why Weight-Loss Programs Built Around Whole Foods are More Successful Long-Term](https://www.soundmedicalweightloss.com/blog/why-weight-loss-programs-built-around-whole-foods-are-more-successful-long-term/) ([md](https://www.soundmedicalweightloss.com/blog/why-weight-loss-programs-built-around-whole-foods-are-more-successful-long-term/index.html.md)) **Description:** The right weight management strategy can put you on the path to shedding pounds and keeping it off for good. Learn how you could be sabotaging yourself with ev ### Content 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 based on whole foods is a much more successful approach for keeping weight off in the long run. Losing weight is a difficult road More than 70% of Americans are overweight or obese, and it isn’t for lack of trying to maintain a healthy weight. The truth is, many people report trying to lose weight or even succeed at losing weight short term. Unfortunately, only one in six people succeed in losing a meaningful amount of weight and keeping it off. Those who do manage to lose weight typically regain the weight and then some. The reason for this is complex, and various factors play a role in weight regain and a struggle to maintain a healthy weight. Going it alone is a struggle Not only is losing weight difficult, but it’s also even more challenging to go it alone. People who enlist the help of a medically supervised weight loss program consistently lose more weight and keep it off longer than people who go solo. The team at Sound Medical Weight Loss & Aesthetics offers a medical weight loss program that incorporates the latest research and advancements in weight management. Our comprehensive program can help guide you to permanent weight loss. What is medical weight loss? Medical weight loss programs are doctor-directed and supervised weight loss plans that use proven principles to target the root cause of your excess weight. Our program is personalized to tackle individual health issues that may present obstacles to losing weight and keeping it off. A comprehensive body composition analysis and physical exam helps guide your program. Your provider may order blood tests to check your thyroid and other parameters because an imbalance can make it harder to lose weight. Whole foods boost long-term results Many diet programs involve purchasing prepackaged foods specially designed to promote weight loss. While you may lose weight initially on these plans, this approach is unsustainable. Many people regain the weight once they return to their regular eating habits. On a whole-foods based weight loss program you develop healthy eating habits based on real foods. Under the guidance of Dr. James and her team, you learn how to choose healthier, delicious foods that help you trim down and maintain your slimmer figure for the long run. The whole food advantage Losing weight is about more than the number on the scale. With food trends and diet fads prevailing, it’s easy to forget that your body functions best and is better able to maintain a healthy weight when you’re giving it the highest quality foods that it can recognize and digest. Prepackaged meals often contain processed ingredients and chemical additives that aren’t healthy for your body. Minimally processed vegetables, fruits, whole grains, lean proteins, and healthy fats help to keep your body in balance. Studies show that people who eat a diet rich in whole foods are better able to maintain a healthy weight. In addition, a weight loss diet based on whole foods improves various health parameters, including lowering both blood pressure and cholesterol levels. Ditch fad diets Fad diets don’t work in the long term. Sure, if you cut your calories and purchase prepackaged foods or stick to strict rules you’re likely to lose some weight, but the chances are you won’t keep it off. Lifestyle changes that involve buying and cooking real foods can promote long-term weight management. Mindful eating paired with making nutritious food choices creates a sustainable strategy for keeping weight at bay for good. Trim down and say hello to a healthier you with our individualized medically supervised weight loss program. To start your weight loss journey, call our office in Kirkland, Washington, or book a consultation online. --- ## Why Your Insulin Matters More Than Your Glucose **Link:** [Why Your Insulin Matters More Than Your Glucose](https://www.soundmedicalweightloss.com/blog/why-your-insulin-matters-more-than-your-glucose/) ([md](https://www.soundmedicalweightloss.com/blog/why-your-insulin-matters-more-than-your-glucose/index.html.md)) **Description:** Most people only ever see two numbers on a lab report: glucose and A1c. But neither one tells you how hard your pancreas is working behind the scenes. That's where fasting insulin and C-peptide come in. C-peptide is released in equal amounts to insulin, so it gives us a direct read on how much insulin your body is actually producing, a number that A1c and glucose never capture. When that number runs high, it's often the first measurable sign of metabolic strain, sometimes years before anything shows up on a standard panel. ### Content ## **** ## Most people are told to focus on their blood sugar. But in reality, insulin is the hormone doing the heavy lifting behind the scenes. Long before blood sugar rises or diabetes is diagnosed, insulin levels often increase quietly as the body works harder to keep glucose in a normal range. This early phase—called insulin resistance—is where many metabolic problems begin, even when standard labs like fasting glucose or hemoglobin A1c still appear “normal.” ## Most people only ever see two numbers on a lab report: glucose and A1c. But neither one tells you how hard your pancreas is working behind the scenes. That's where fasting insulin and C-peptide come in. C-peptide is released in equal amounts to insulin, so it gives us a direct read on how much insulin your body is actually producing, a number that A1c and glucose never capture. When that number runs high, it's often the first measurable sign of metabolic strain, sometimes years before anything shows up on a standard panel. ## We also often see this pattern reflected in triglycerides. Elevated triglycerides are commonly associated with insulin resistance and can signal that the body is storing excess energy rather than effectively using it. Over time, chronically high insulin levels promote fat storage, increase inflammation, and make weight loss more difficult. This is why focusing only on blood sugar can miss the bigger picture. By identifying and addressing insulin resistance early, we can improve metabolic function, support more effective weight loss, and reduce long-term risk of diabetes and cardiovascular disease. ## **So Insightful:** When you understand your insulin, you begin to understand your metabolism. It’s not just about keeping blood sugar normal—it’s about reducing the underlying strain on your body and restoring a more efficient, balanced system. ## ## **Did You Know?** ## *Insulin is often the earliest signal of metabolic change.* ## **·** **Insulin levels can rise years before blood sugar becomes abnormal.** ## This is one of the earliest detectable signs of insulin resistance. ## **·** **C-peptide shows what glucose and A1c can't.** ## It measures your body's own insulin output directly, so a rising C-peptide often signals increased demand on the pancreas well before blood sugar numbers move. ## **·** **Elevated triglycerides are closely linked to insulin resistance.** ## They often improve as insulin sensitivity improves. ## **·** **Lowering insulin—not just glucose—is key to long-term metabolic health.** ## This shift supports fat burning, reduces inflammation, and improves energy balance. ## --- ## Women's Intimate Health: A Functional Approach **Link:** [Women's Intimate Health: A Functional Approach](https://www.soundmedicalweightloss.com/blog/womens-health/) ([md](https://www.soundmedicalweightloss.com/blog/womens-health/index.html.md)) **Description:** Women's Intimate Health: A Functional Approach ### Content Women's Intimate Health: A Functional Approach Women's intimate health is an integral part of overall well-being, yet it is often overlooked in discussions about health and wellness. Hormonal balance, optimal vaginal health, and sexual vitality are critical components of a thriving life. Functional nutrition is all about bringing back balance to those places that need support to be balanced again, harnessing the power of specific foods that hold powerful nutrients, all to support the aspects of our health naturally in a health promoting way. A diet rich in these nutrient-dense foods can promote hormonal balance and overall feminine health. At Sound Medical Weight Loss we always put focused nutrition at the top of the list for all our patients. The Role of Hormones like estrogen, progesterone, and testosterone play vital roles in regulating mood, energy, libido, and overall reproductive health. Imbalances in these hormones can lead to issues such as irregular cycles, low libido, and discomfort during intimacy. Hormones can be balanced with foods, supplements, or bio-identical hormone replacement (bioHRT). BioHRT plays a particularly significant role in slowing down the biological clock for postmenopausal women. Adding bioHRT can reduce many of the uncomfortable symptoms of menopause, such as hot flashes, sleep disturbance, depression, achy joints, and vaginal dryness, while protecting our bone density, mental health, and joint health to name a few of its benefits. At Sound Medical Weight Loss, we provide a comprehensive approach to women’s hormone health with our Optimal Program. We offer a hormone management program to our existing patients who have completed a weight loss program for only $149 per month. Non-Hormonal Treatments for vaginal health include TempSure Vitalia, an FDA approved treatment using gentle heat from radio frequency to stimulate tissue growth and rejuvenation to the vaginal walls. This 30-minute painless procedure improves blood circulation, mucosal lubrication, stress incontinence and sensitivity. We recommend 3 - 5 treatments every 2 weeks for optimal results. Rev up your sex life and reclaim your feminine vitality! Call Sound Medical Weight Loss today to take advantage of our February TempSure Vitalia special!” Top Foods for Feminine Health and Sexual Vitality [.lead]Leafy Greens[] - Spinach, kale, and Swiss chard are packed with magnesium, which helps reduce cortisol levels (the stress hormone) and supports healthy blood flow. [.lead]Fish[] - Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which promote hormonal balance and reduce inflammation. [.lead]Flaxseeds[] - Flaxseeds and sesame seeds contain lignans that support estrogen metabolism. [.lead]Fermented Foods[] - Yogurt, kimchi, and sauerkraut provide probiotics to support a healthy vaginal microbiome. [.lead]Berries[] - Blueberries and raspberries are high in antioxidants, which support circulation and protect against oxidative stress. [.lead]Avocados[] - Avocados are rich in healthy fats, vitamin B6, and potassium, which are essential for libido and hormonal health. [.lead]Dark Chocolate[] - High-quality dark chocolate (70% cacao or higher) can enhance mood and increase blood flow due to its flavonoid content. [.lead]Pumpkin Seeds[] - These seeds are high in zinc, which is crucial for sexual health and hormone production. A Simple Recipe for Hormonal and Intimate Health This delicious smoothie is packed with ingredients that support hormonal balance, healthy circulation, and overall vitality. Ingredients: - 1 cup unsweetened nut milk or coconut milk - 1 tablespoon flaxseeds - ½ avocado - ½ cup frozen mixed berries (blueberries, raspberries, or strawberries) - 1 scoop [**protein powder (SO CLEAN)**](https://soundmedicalweightloss.myshopify.com/collections/weight-loss-support)** ** - A handful of spinach or kale (optional for extra greens) Instructions: - Add all the ingredients to a blender. - Blend until smooth and creamy. - Pour into a glass and enjoy immediately. This smoothie is a quick and easy way to nourish your body and support feminine health. Here is the breakdown: Smoothie Calorie Breakdown: [.lead]Unsweetened Almond Milk (1 cup) – *30 calories[]* - A light base for the smoothie, contributing minimal calories. [.lead]Flaxseeds (1 tablespoon) – *37 calories[]* - A small but calorie-dense addition, rich in healthy fats and fiber for hormone support. [.lead]Avocado (1/2, ~75g) – *120 calories[]* - Provides creamy texture along with healthy monounsaturated fats for hormonal health and energy. [.lead]Frozen Mixed Berries (1/2 cup, ~75g) – *35 calories[]* - Natural sweetness and antioxidants with low calorie content. [.lead]So Clean Protein Powder (2 scoops, ~26g) – *210 calories[]* - A significant source of protein to balance the macronutrient profile and support muscle repair. *Total: 432 calories* Additional Tips for Intimate Health - Stay Hydrated: Proper hydration supports circulation and vaginal moisture. - Manage Stress: High stress levels can disrupt hormone production, so incorporate mindfulness practices like yoga or meditation. - Regular Movement: Movement 2-3 times a week improves circulation and supports our overall health. By incorporating these foods and lifestyle practices, you can support your intimate health naturally. Functional nutrition is not just about eating; it’s about nourishing your body and mind for optimal vitality and well-being by being mindful of the choices we make, supporting the ones we want to see long term, bringing vitality and balance back into our lives. Written by Dr. Christine James, ND and Sarah Eno, FNTP --- ## Women’s Heart Health & the Power of Personalized Medicine **Link:** [Women’s Heart Health & the Power of Personalized Medicine](https://www.soundmedicalweightloss.com/blog/womens-heart-health/) ([md](https://www.soundmedicalweightloss.com/blog/womens-heart-health/index.html.md)) **Description:** Women’s Heart Health & the Power of Personalized Medicine ### Content **Women’s Heart Health & the Power of Personalized Medicine ** At Sound Medical Weight Loss, we know that health is personal — and science now backs it up more than ever. New research presented at the 2025 American College of Cardiology’s Annual Scientific Session reinforces the idea that heart disease risk is not created equal for men and women. In fact, lifestyle factors like diet, exercise, and blood pressure seem to carry even more weight for women when it comes to heart health. Meanwhile, decades of data also continue to confirm the benefits of individualized dietary approaches — especially lower-carbohydrate eating patterns — for reducing risk factors associated with obesity, diabetes, and cardiovascular disease. Together, these two lines of research support a powerful truth: personalized, evidence-based care is essential to achieving long-term weight and health success. **Women’s Risk Is Different — and That Matters ** Recent findings show that women with poor lifestyle scores were found to have nearly five times the risk of heart disease, stroke, or heart attack compared to women with ideal health. For men with poor lifestyle scores the increase in these risks was about half that. These findings challenge the traditional, one-size-fits-all approach to cardiovascular screenings and lifestyle counseling. The bottom line is that women and men need different diet and lifestyle treatment approaches. **Another major piece of the health puzzle? What you eat ** Chronic diseases like obesity, diabetes, and heart disease continue to rise in the U.S., with 93% of adults now living with risk factors or relying on medication. That’s where the mounting evidence for low-carbohydrate diets enters the conversation. Low-carb diets — when done thoughtfully and under supervision — have shown significant improvements beyond weight loss, including: - Blood sugar regulation - Blood pressure - Triglyceride levels - Body composition and fat loss - Cardiovascular disease risk - Reduced reliance on diabetes medications Leading health organizations — from the American Diabetes Association to the European Association for the Study of Diabetes — now acknowledge low-carb diets as a viable option for managing type 2 diabetes and obesity, even if they still default to low- calorie approaches. At Sound Medical Weight Loss, we don’t believe in guesswork or generalized plans. We use science backed evidence, body composition analysis, real-time progress tracking, in depth metabolic labs, and functional nutrition coaching to help each patient find the right path — one that fits their body, biology, and goals. Your health journey is as unique as you are. And now, science is catching up to what personalized medicine has long known: when it comes to lifestyle change, personalization matters — especially for women. Whether you're navigating weight loss, managing blood sugar, or reducing cardiovascular risk, you deserve a care plan that’s tailored to your needs. If you’re curious about how lower-carb nutrition and customized screenings can support your weight loss journey, our team is here to help you take the next step — informed, empowered, and supported. **Sources** 1. American College of Cardiology. Lifestyle Risks Weigh Heavier on Women’s Hearts. Published March 17, 2025. Accessed April 2025. https://www.acc.org/About-ACC/Press-Releases/2025/03/17/15/35/Lifestyle-Risks- Weigh-Heavier-on-Womens-Hearts 2. American College of Cardiology. The American College of Cardiology Website. Accessed April 2025. https://www.acc.org 3. "Low-Carbohydrate Diets for Chronic Disease Prevention and Management." (Summary based on multi-organization consensus and published scientific literature.) Article cited includes findings from ADA, AHA, and other international health organizations. --- ## World Health Day **Link:** [World Health Day](https://www.soundmedicalweightloss.com/blog/world-health-day/) ([md](https://www.soundmedicalweightloss.com/blog/world-health-day/index.html.md)) **Description:** As World Health Day draws nearer, we want to focus on the importance of health nutrition and weight loss. Here are thoughts by some of our providers. ### Content 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 housing, decent working and environmental conditions, and freedom from discrimination. Access to good nutrition is a basic human right, but many struggle to access nutritious food, leading to health issues worldwide. Even in affluent countries, heavily processed, nutritionally poor options contribute to health disparities and chronic diseases such as obesity, diabetes, cardiovascular disease, and cancer. We need to prioritize food security, fair distribution, and nutrition education to address these disparities. Let's advocate for better global nutrition access on World Health Day to ensure everyone can live healthy lives, free from the burden of chronic diseases. – Dr. Kendra FitzPatrick, DNP For World Health Day Sarah would like to bring your attention to the fact that here in the US there has yet to be a ban on some artificial food dyes. Sarah noticed a huge difference in her son who was 8 years old when diagnosed with ADHD when she took artificial food dye completely out of his diet their whole world changed. He was calmer and did better in school. It is the reason why she got into helping individuals with nutrition because of the impact it had on her family’s life. In January 2022, several countries-imposed restrictions or bans on certain artificial food dyes. This is because some studies have found that certain artificial colorings, especially those containing additives like tartrazine, have been looked at to trigger hyperactivity and inattention in susceptible individuals. While more research is needed to establish long term health consequences the FDA has acknowledged that artificial food dye does contribute in some ways to health issues and to use cautious consideration of food dye consumption of children with ADHD, and alternative natural food colorings may be explored as a potential mitigation strategy. -Sarah Eno, FNTP --- ## Zepbound **Link:** [Zepbound](https://www.soundmedicalweightloss.com/blog/zepbound/) ([md](https://www.soundmedicalweightloss.com/blog/zepbound/index.html.md)) **Description:** Exciting news on the horizon for those exploring weight management solutions! The FDA recently approved Zepbound, also known as Mounjaro, a groundbreaking medic ### Content 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 Medical Weight Loss is already well-acquainted with this class of medications, having incorporated it into their treatment options for the past several years. As we eagerly await its arrival, individuals are encouraged to check with their insurance carriers to see if Zepbound is included in their formulary for weight loss. Its arrival is opening up new possibilities for those navigating the challenges of the conditions of obesity and overweight. In the realm of scientific advancements, the efficacy of Zepbound in weight loss has been supported by the Tirzepatide study, which revealed a stunning 20-22% body mass reduction. “In the SURMOUNT-1 trial, patients with obesity or overweight (but not diabetes) who received tirzepatide 15 mg, with monthly brief lifestyle counseling, lost 20.9% of baseline weight at 72 weeks (versus 3.1% for placebo) with accompanying reductions in cardiometabolic risk factors.” This research provides valuable insights into the medication's effectiveness, showcasing its dual-action capabilities. As a new player in the field of weight management, Zepbound adds to the arsenal of treatments available for addressing these medical conditions. Stay tuned for more updates on this promising development that could potentially reshape the landscape of weight loss solutions in the near future. **Call Sound Medical Weight Loss now to see if Zepbound is a treatment option for you!** *Dr. James, ND* Want to read more about the study - Find it here: [https://www.nature.com/articles/s41591-023-02597-w](https://www.nature.com/articles/s41591-023-02597-w) *Author - Dr. Christine James* As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea. --- ## Sound Medical Weight Loss **Link:** [Sound Medical Weight Loss](https://www.soundmedicalweightloss.com/contact/) ([md](https://www.soundmedicalweightloss.com/contact/index.html.md)) **Description:** Get in touch with our weight loss physicians in Kirkland, WA. At Sound Medical Weight Loss, we offer personalized medical weight loss programs tailored to your needs. Located in the Seattle area in Kirkland, WA ### Content #### Contact Us *11829 98th Avenue NE, Kirkland, WA 98034* Monday: 10:00 am - 5:00 pm Tuesday: 9:00 am - 5:00 pm Wednesday: 9:00 am - 5:00 pm Thursday: 9:00 am - 5:00 pm Friday: 10 am - 2 pm (by appointment only) Saturday: Closed Sunday: Closed **PARKING:** A note about Diamond Parking in regard to the meters - You don't need to register in the parking meters to get the two hours free, they only register when they have been there for over two hours and need to pay. **FAX: **425-968-8933 [Call Us](tel: 4256362346) #### scheduling visits online *We now offer a way to schedule your visits online.* - All NEW PATIENT visits have a $49 deposit required to reserve your time with one of our providers.* - The $49 deposit is NOT the cost of your visit. Your initial 50-minute provider visit will be billed to your insurance or available at a cash rate of $250 (due at the time of service). The $49 deposit will be applied towards your first office visit. *Deposits are fully refundable with at least 48 hours’ notice. Cancellations within 48 hours and missed appointments are non-refundable. By submitting payment, you acknowledge and agree to these terms. [Schedule Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) [Not Sure Which Program is right for you?](https://schedule.yosicare.com/db7e231b807629c4d50e3b115b0bea5e) --- ## Quantum Corporate Partnerships **Link:** [Quantum Corporate Partnerships](https://www.soundmedicalweightloss.com/corporate-programs/) ([md](https://www.soundmedicalweightloss.com/corporate-programs/index.html.md)) **Description:** Explore tailored Corporate Weight Loss Plans at Sound Medical Weight Loss in Kirkland, WA. Enhance employee wellness with our effective programs. Contact us today! ### Content #### Sound Medicine for High-Performing Teams The Quantum Program is Sound Medical Weight Loss’s flagship corporate offering, created for organizations that view weight management, metabolic health, and wellbeing as strategic assets. #### So Much More Than Weight Loss **Quantum is a premium, physician-led weight loss and metabolic performance program designed for busy professionals in high-demand roles.** Built for enterprise organizations, this program integrates advanced medical weight loss, including FDA-approved anti-obesity medication prescription and management, cardiometabolic optimization, functional nutrition, and medically directed fitness into a single, cohesive care experience—delivered through a flexible hybrid model that adapts to modern work schedules. Unlike traditional corporate wellness programs, Quantum delivers physician-led weight management to integrate seamlessly into demanding work schedules—while delivering a distinctly concierge experience. It is ideal for organizations seeking a clinically rigorous benefit that supports employee weight management, wellbeing, and sustained performance. #### Sound Solutions for the Modern Workforce **Quantum was built to align with the needs of modern, performance-driven workplaces:** - Supports hybrid and remote workforces - Reduces fragmentation across wellness, fitness, and medical benefits - Delivers measurable health outcomes through data-driven care - Scales across executive, leadership, and high-impact individual contributor populations Programs can be customized to align with employer benefit structures, eligibility requirements, and organizational goals. #### So Strategic, So Customized **Quantum is designed for:** - Organizations investing in long-term employee health - High-performing professionals and leaders - Individuals seeking cohesive weight loss, fitness performance, and metabolic health - Employees who value expert, integrated care over fragmented solutions #### So Sustainable *Quantum is not a short-term intervention.* Medical weight management is a long-term strategic investment in health, performance, and sustainability — designed to deliver measurable outcomes that extend well beyond the program length. With 6 months representing the minimal clinically appropriate program length, many organizations elect to offer a 12-months structure for maximum benefit. An extended timeline allows for safe progression, physiologic adaptation, and sustainable change, supporting both individual wellbeing and organizational performance. #### So Aligned - Corporate Partnerships & Enrollment Quantum is available through select employer partnerships. Program eligibility, structure, and coverage may vary by organization and are determined through employer alignment and individual medical consultation. Organizations interested in offering our Quantum program as a corporate benefit are invited to inquire about partnership options. ***We work collaboratively with benefits, HR, and leadership teams to assess the fit, structure, and alignment before any program launch.*** [Request a Corporate Consultation](tel:425-636-2346) **For benefits leaders, HR teams, and executive stakeholders* --- ## Other Companies **Link:** [Other Companies](https://www.soundmedicalweightloss.com/corporate-programs/other-companies/) ([md](https://www.soundmedicalweightloss.com/corporate-programs/other-companies/index.html.md)) **Description:** Trusted Weight Loss Physicians serving Kirkland, WA. Contact us at 425-636-2346 or visit us at 11829 98th Avenue NE, Kirkland, WA 98034: Sound Medical Weight Loss ### Content Looking to set up a **corporate weight loss** or wellness plan for your company? Sound Medical Weight Loss partners with employers to provide *insurance-based weight loss programs to employees*. We approach weight loss with a mindfulness-based, medically supervised, holistic approach. Patients are given a personalized whole foods plan, behavioral modification guidance, and best-in-class personal training support. Give us a call today at [425-636-2346](tel:425-636-2346) or contact us at [admin@soundmedicalweightloss.com](mailto:admin@soundmedicalweightloss.com). We look forward to hearing from you! --- ## Request More Information **Link:** [Request More Information](https://www.soundmedicalweightloss.com/information/) ([md](https://www.soundmedicalweightloss.com/information/index.html.md)) **Description:** Trusted Weight Loss Physicians serving Kirkland, WA. Book Online now to meet with us or contact us at 425-636-2346. ### Content #### Not quite ready to schedule your consultation? *Fill out the form below and one of our staff will reach out to you.* --- ## Open Payment Database Notice **Link:** [Open Payment Database Notice](https://www.soundmedicalweightloss.com/open-payment-database-notice/) ([md](https://www.soundmedicalweightloss.com/open-payment-database-notice/index.html.md)) **Description:** Open Payments Database | Sound Medical Weight Loss Sound Medical Weight Loss ### Content --- ## Oral Wegovy®: A New Chapter in Medical Weight Loss **Link:** [Oral Wegovy®: A New Chapter in Medical Weight Loss](https://www.soundmedicalweightloss.com/oral-wegovy/) ([md](https://www.soundmedicalweightloss.com/oral-wegovy/index.html.md)) **Description:** Sound Medical Weight Loss is pleased to offer oral Wegovy®, a newly FDA-approved tablet form of semaglutide, expanding access to one of the most effective anti-obesity therapies available. Approved in late December, oral Wegovy is now available at pharmacies nationwide—and we are implementing it immediately for appropriate patients who prefer a non-injectable option. ### Content *Kirkland, Bellevue, Bothell, Greater Seattle Area - Oral Wegovy ® at Sound Medical Weight Loss* Sound Medical Weight Loss is pleased to offer **oral Wegovy®**, a newly FDA-approved tablet form of semaglutide, expanding access to one of the most effective anti-obesity therapies available. Approved in late December, oral Wegovy is now available at pharmacies nationwide—and we are implementing it immediately for appropriate patients who prefer a non-injectable option. #### What makes oral Wegovy different? Oral Wegovy delivers the same GLP-1 receptor agonist used in the injectable formulation, but in a once-daily pill. This makes it an appealing choice for patients who: - Prefer to avoid injections - Are seeking a long-term maintenance strategy - Want a flexible option for travel or transitional periods #### Proven effectiveness *The FDA’s approval was based on a 64-week phase 3 clinical trial showing meaningful, sustained weight loss.* As reported in *JAMA*: “Participants with obesity or overweight who received the drug lost an average of about **14% of their body weight**, compared with about **2%** in the placebo group.” — Schweitzer K., [*JAMA*](https://chatgpt//generic-entity?number=0), January 16, 2026 These results reinforce what we already know: GLP-1 therapies don’t just support weight loss—they help correct the underlying metabolic and hormonal drivers of obesity. #### Cost & Access Oral Wegovy pricing currently ranges from **$149 per month** to **$299 per month** for the highest doses, based on published manufacturer pricing through [**Novo Nordisk**](https://chatgpt//generic-entity?number=1). This positions oral Wegovy as a more accessible option for many patients, particularly those paying out of pocket or looking for flexibility within their treatment plan. #### The Sound Approach At Sound Medical Weight Loss, we don’t believe in one-size-fits-all care. Our team carefully evaluates whether oral Wegovy is the right tool based on your medical history, metabolic health, goals, and lifestyle. For some patients, it may be a starting point. For others, a maintenance or bridge option. Always, it’s part of a medically guided, personalized plan. If you’re curious whether oral Wegovy could be right for you, our team is ready to guide you—clearly, thoughtfully, and without stigma—every step of the way. #### Set The Plan In Motion *Your Oral Wegovy ® Consultation and Preparation* We are excited to help our patients every step of the way on their journey to weight loss, and that starts with your [First Visit](https://www.soundmedicalweightloss.com/initial-visit/). We will get to know you and your health and lifestyle goals so we can make a detailed treatment plan. Patients with a medical history that includes pancreatitis or certain types of cancer are likely not eligible for this treatment, so it’s important to share your full medical history with your provider. --- ## Referred by your provider **Link:** [Referred by your provider](https://www.soundmedicalweightloss.com/patient-resource/referral-program/) ([md](https://www.soundmedicalweightloss.com/patient-resource/referral-program/index.html.md)) **Description:** . Collaborative Care for Weight and Metabolic Health ### Content #### Your provider has entrusted us with your care #### What we do - Pre-authorization for GLPs - In office or telemedicine - Fast access to medication - Affordable medication options - Personalized care #### Meet with our Specialists to get started *Reserve your appointment with a $49 deposit* This visit goes beyond a quick screening — our specialist will take time to get to know you, review your health history, medications, and labs, and create a personalized plan so you can get started right away. To secure dedicated time with your provider, a $49 deposit is required to reserve your appointment. This deposit is not the cost of your visit and will be applied toward your initial 50-minute provider visit, which is billed to your insurance or available at a cash rate of $250. Deposits are fully refundable with at least 48 hours’ notice. Cancellations within 48 hours and missed appointments are non-refundable. By submitting payment, you acknowledge and agree to these terms. [Reserve Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) Personalized weight & metabolic plans | In-person or telemedicine across Washington State | Appointments available within 1-2 weeks #### Every Program Includes #### Our Collaborative Approach Our team partners with your provider to ensure safe, consistent treatment while addressing the medical and metabolic factors that contribute to obesity such as diabetes, insulin resistance, PCOS, fatty liver disease, sleep apnea, thyroid dysfunction, and cardiovascular risk factors. We keep your provider informed throughout your treatment, helping you stay supported on all sides. --- ## Patient Resources **Link:** [Patient Resources](https://www.soundmedicalweightloss.com/patient-resources/) ([md](https://www.soundmedicalweightloss.com/patient-resources/index.html.md)) **Description:** Patient Resources | Sound Medical Weight Loss Sound Medical Weight Loss ### Content --- ## Phentermine **Link:** [Phentermine](https://www.soundmedicalweightloss.com/phentermine/) ([md](https://www.soundmedicalweightloss.com/phentermine/index.html.md)) **Description:** . ### Content #### Your Path to Lasting Weight Loss with Phentermine *Kirkland – Seattle Area Phentermine at Sound Medical Weight Loss* If you have been struggling to lose weight despite diet and exercise, medically supervised treatment with **phentermine** may be an important part of a safe, effective plan. At Sound Medical Weight Loss in Kirkland, we use phentermine selectively as a short-term appetite suppressant within a comprehensive program that supports long-term health. Under the guidance of Dr. Christine James and our experienced team, your phentermine therapy is carefully monitored and combined with nutrition, lifestyle, and behavioral support tailored to your unique needs. #### A Targeted Tool for Weight Loss *What is Phentermine?* **Phentermine** is an FDA-approved prescription medication used to support short-term weight loss in adults who are overweight or obese, often with related health risks. It works as an appetite suppressant, helping you feel fuller with less food while you build healthier habits. Because phentermine can affect blood pressure, heart rate, and sleep, it should only be used under close medical supervision with a tailored plan that fits your unique health needs and goals in Kirkland. #### Phentermine for Medically Guided Weight Loss *How does phentermine support appetite control?* Phentermine is an FDA-approved prescription medication that can help reduce appetite as part of a comprehensive, medically supervised weight loss plan. It works by stimulating certain chemicals in the brain that decrease hunger and increase energy, making it easier to eat less and stay on track with a structured nutrition plan. Under careful monitoring at our Kirkland clinic, phentermine is typically used short term and combined with lifestyle changes, behavioral support, and ongoing medical oversight to promote safe, sustainable weight loss and improved metabolic health. #### Phentermine for Medically Guided Weight Loss If you have been trying to lose weight without lasting success, prescription phentermine may be one tool your Kirkland medical team can use to support your progress. Phentermine is an FDA-approved appetite suppressant that helps reduce hunger and food cravings while you focus on healthier habits. At Sound Medical Weight Loss, we use phentermine only as part of a personalized, medically supervised program that may include nutrition counseling, behavioral coaching, and metabolic support. When used appropriately, phentermine can help patients experience more consistent weight loss and feel more in control of their eating patterns. #### Find Your Solution: Who is a Candidate for Phentermine? *Phentermine Candidates* Phentermine is a prescription appetite suppressant used as part of a medically supervised weight loss plan for adults who: - Have a **BMI of 30 or higher** - Have a **BMI of 27 or higher** with weight-related conditions such as diabetes, hypertension, or high cholesterol It is typically prescribed short term and is **not** intended for cosmetic weight loss or those seeking to lose only a few pounds. #### Set The Plan In Motion *Your Phentermine Consultation and Preparation* At our Kirkland clinic, your phentermine journey begins with a thorough medical weight loss [consultation](/contact/). We take time to understand your health history, medications, lifestyle, and weight loss goals so we can determine if phentermine is an appropriate, safe option and design a tailored plan. Because phentermine is a prescription medication that can affect blood pressure, heart rate, and sleep, it is essential to share your full medical history and any previous reactions to weight loss drugs with your provider. #### It's Your Time for Success *The Phentermine Treatment Process* Under careful medical supervision, patients in Kirkland may be prescribed **phentermine** as part of a comprehensive weight loss plan. This appetite-suppressant is typically taken once daily and works best when combined with personalized nutrition guidance, activity goals, and behavioral support. Regular follow-up visits allow us to monitor your blood pressure, track progress, adjust dosing when needed, and help you stay safe, supported, and on track. #### Time For Real Results *Results and Aftercare With Phentermine* The timeline for seeing results with **phentermine** can vary, but many Kirkland patients notice reduced appetite and early weight loss within the first few weeks when it is used as part of a medically supervised plan. Phentermine is typically prescribed short term, and meaningful, sustainable results come from pairing it with lasting lifestyle changes. At Sound Medical Weight Loss, we support you with nutrition guidance, behavioral coaching, and ongoing follow-up so you can safely transition off medication while maintaining your progress. #### Phentermine at Sound Medical Weight Loss *A medically supervised tool, not a quick fix* At our Kirkland clinic, phentermine is used thoughtfully as part of a comprehensive, medically supervised weight loss plan. We evaluate your health history, metabolism, and lifestyle before prescribing, then pair this appetite-control medication with personalized nutrition, activity guidance, and ongoing support so you can lose weight safely and build sustainable, long-term habits. #### Phentermine Treatment at Sound Medical Weight Loss *Medically Supervised Phentermine in Kirkland, WA* Phentermine is a prescription medication that can help reduce appetite and support weight loss when combined with a structured medical program. At Sound Medical Weight Loss in Kirkland, our providers carefully evaluate your health history, goals, and lab results to determine if phentermine is an appropriate and safe option as part of a comprehensive, long-term weight management plan. #### Phentermine *Frequently Asked Questions* --- ## Prepare for Success **Link:** [Prepare for Success](https://www.soundmedicalweightloss.com/prepare-for-success/) ([md](https://www.soundmedicalweightloss.com/prepare-for-success/index.html.md)) **Description:** Your Next Steps for Success Next Steps for Scheduling ### Content #### So Ready Thank you for securing the $49 deposit for your dedicated time with our provider. This deposit was applied toward your initial 50-minute medical visit, which is billed to insurance or available at a $250 cash rate. It is not the full cost of the visit. Please call us if you have any questions at 425-636-2346 #### Get Scheduled --- ## Privacy Policy **Link:** [Privacy Policy](https://www.soundmedicalweightloss.com/privacy-policy/) ([md](https://www.soundmedicalweightloss.com/privacy-policy/index.html.md)) **Description:** Read our Privacy Policy for Sound Medical Weight Loss to understand how we protect your personal information and ensure your privacy with our weight loss programs. ### Content --- ## So Deliciously Healthy **Link:** [So Deliciously Healthy](https://www.soundmedicalweightloss.com/recipes/) ([md](https://www.soundmedicalweightloss.com/recipes/index.html.md)) **Description:** By popular demand, search our healthy recipes curated by our Nutritional Counselor on a monthly basis. ### Content --- ## Creamy Chicken & Cauliflower Soup **Link:** [Creamy Chicken & Cauliflower Soup](https://www.soundmedicalweightloss.com/recipes/creamy-chicken-cauliflower-soup/) ([md](https://www.soundmedicalweightloss.com/recipes/creamy-chicken-cauliflower-soup/index.html.md)) **Description:** As evenings get colder, soup becomes an easy way to stay nourished and satisfied. This recipe delivers comfort while keeping carbs low, protein high, and digestion supported—ideal for shorter days and busier fall schedules. ### Content **Low Carb, High Protein, Cozy, & One Pot** As evenings get colder, soup becomes an easy way to stay nourished and satisfied. This recipe delivers comfort while keeping carbs low, protein high, and digestion supported—ideal for shorter days and busier fall schedules. **Ingredients (Serves 4–5)** - 1½ lbs cooked chicken breast or thighs, shredded - 1 tbsp olive oil - 1 small onion, diced - 3 cloves garlic, minced - 1 medium head cauliflower, chopped - 4 cups low-sodium chicken broth - ½ cup unsweetened almond milk or light coconut milk - ½ tsp dried thyme - ½ tsp dried rosemary - Salt & pepper, to taste **Instructions** - **Sauté aromatics:**Heat olive oil in a large pot over medium heat. Add onion and garlic; cook until soft and fragrant. - **Cook cauliflower:**Add cauliflower and broth. Bring to a simmer and cook 12–15 minutes until cauliflower is very tender. - **Blend:**Use an immersion blender (or carefully transfer to a blender) and blend until smooth. - **Add protein:**Stir in shredded chicken, almond milk, thyme, rosemary, salt, and pepper. Simmer 5 more minutes. - **Serve warm** and adjust seasoning as needed. **Nutrition (Approximate per serving)** - **Protein:** 35–40g - **Net carbs:** 6–8g - **Calories:** ~400–430 - **Comfort factor:** High, without blood sugar spikes **Easy Variations** - **Extra creamy:** Add 1–2 tbsp Greek yogurt when serving - **Dairy-free:** Use coconut milk - **Meal prep:** Keeps well for 3–4 days and freezes beautifully --- ## Greek Chicken Protein Jar **Link:** [Greek Chicken Protein Jar](https://www.soundmedicalweightloss.com/recipes/greek-chicken-protein-jar/) ([md](https://www.soundmedicalweightloss.com/recipes/greek-chicken-protein-jar/index.html.md)) **Description:** Find delicious and nutritious recipes to support your weight loss goals with Sound Medical Weight Loss ### Content **Low Carb • High Protein • No Reheat Needed • Grab-and-Go** Grab and Go! Great for momentum and efficiency. This protein jar is designed for workdays—easy to prep once, easy to grab, and satisfying without the afternoon slump. It travels well, keeps flavors fresh, and supports steady energy between meetings. **Ingredients (Makes 3–4 Jars)** - 1½ lbs grilled or rotisserie chicken breast, chopped - ½ cup cucumber, diced - ½ cup cherry tomatoes, halved - ⅓ cup red onion, finely diced - ⅓ cup feta cheese (optional) - ¼ cup olives, sliced - ½ cup full-fat Greek yogurt - 2 tbsp olive oil - Juice of ½ lemon - 1 tsp dried oregano - Salt & pepper, to taste **How to Assemble (Jar Method)** - **Bottom layer:** Greek yogurt, olive oil, lemon juice, oregano - **Middle:** Chicken, onion, olives - **Top:** Cucumbers, tomatoes, feta Seal and refrigerate for up to 4 days. Shake or stir when ready to eat. **Nutrition (Approximate per jar)** - **Protein:** 40–45g - **Net carbs:** 5–7g - **Calories:** ~420–450 - **Keeps you full:** High protein + healthy fats = sustained energy **Optional Swaps** - **Dairy-free:** Use hummus-style tahini lemon dressing - **Extra lean:** Skip feta and reduce olive oil - **No jar?** Pack as a bowl or lettuce wrap --- ## Grilled Zucchini & Herb Salad **Link:** [Grilled Zucchini & Herb Salad](https://www.soundmedicalweightloss.com/recipes/july-bbq-tip-grilled-zucchini-herb-salad/) ([md](https://www.soundmedicalweightloss.com/recipes/july-bbq-tip-grilled-zucchini-herb-salad/index.html.md)) **Description:** July BBQ Tip: Choosing lighter sides at summer BBQs helps balance the plates you can enjoy the main event without feeling weighed down. ### Content **Grilled Zucchini & Herb Salad** **Paleo, Low Carb, BBQ-Friendly & No Mayo** BBQ season often comes with heavy sides. This dish keeps things light, fresh, and flavorful while supporting digestion and blood sugar balance. It complements grilled proteins without competing with them—and feels just as at home at a backyard cookout or packed for leftovers. **Ingredients (Serves 4)** - 4 medium zucchini, sliced lengthwise - 2 tbsp olive oil - Salt & pepper, to taste **Herb Dressing** - 2 tbsp olive oil - 1 tbsp red wine vinegar or lemon juice - 1 tbsp fresh parsley, chopped - 1 tsp fresh thyme or oregano - 1 small garlic clove, grated - Salt to taste **Instructions** - **Grill the zucchini:**Toss zucchini with olive oil, salt, and pepper. Grill over medium heat 2–3 minutes per side until tender with grill marks. Cool slightly and chop. - **Make the dressing:**Whisk all dressing ingredients in a small bowl. - **Toss & serve:**Combine zucchini with dressing. Serve warm or chilled. **Nutrition (Approximate per serving)** - **Net carbs:** 4–5g - **Fiber:** Supports digestion - **Fats:** Healthy olive oil–based - **Calories:** ~120–140 **Easy Family Swaps** - **Picky eaters:** Roast veggies separately - **Extra hungry teens:** Add a side of fruit or roasted potatoes - **Meal prep:** Leftovers reheat well for lunch --- ## Lemon Dill Salmon Salad (Meal-Prep Friendly) **Link:** [Lemon Dill Salmon Salad (Meal-Prep Friendly)](https://www.soundmedicalweightloss.com/recipes/lemon-dill-salmon-salad/) ([md](https://www.soundmedicalweightloss.com/recipes/lemon-dill-salmon-salad/index.html.md)) **Description:** As we move into spring, lighter meals with heart healthy protein help support energy, heart health and weight loss. This recipe supports heart health, provides anti-inflammatory omega-3s, and is gentle on digestion. It’s refreshing, satisfying, and easy to prep ahead; which is ideal as energy naturally shifts in spring. ### Content As we move into spring, lighter meals with heart healthy protein help support energy, heart health and weight loss. This recipe supports heart health, provides anti-inflammatory omega-3s, and is gentle on digestion. It’s refreshing, satisfying, and easy to prep ahead; which is ideal as energy naturally shifts in spring. **Ingredients (Serves 2–3)** · 1½ lbs salmon fillet · 1 tbsp olive oil · Salt & pepper, to taste · Zest and juice of 1 lemon · 1 tbsp fresh dill, chopped (or 1 tsp dried) · 4 cups mixed greens (arugula, spinach, or spring mix) · ½ English cucumber, sliced · ¼ cup red onion, thinly sliced **Simple Dressing** · 2 tbsp olive oil · 1 tbsp Dijon mustard · 1 tbsp lemon juice · Salt & pepper to taste **Instructions** 1. **Cook the salmon:** Season salmon with olive oil, salt, pepper, lemon zest, and dill. Bake at 400°F for 12–15 minutes or pan-sear until flaky. Cool slightly and flake. 2. **Build the salad:** In a large bowl, combine greens, cucumber, and red onion. 3. **Dress & assemble:** Whisk dressing ingredients. Top salad with salmon and drizzle dressing just before serving. **Nutrition (Approximate per serving)** · **Protein:** 38–42g · **Net carbs:** 4–6g · **Healthy fats:** Omega-3 rich for heart & metabolic support · **Calories:** ~430–460 **Easy Workday & Lifestyle Swaps** · **Packable:** Store salad and dressing separately for grab-and-go lunches · **No greens:** Serve over sliced cucumber or romaine boats · **Extra protein:** Add a soft-boiled egg if desired --- ## Low-Carb Steak & Garlic Butter Shrimp **Link:** [Low-Carb Steak & Garlic Butter Shrimp](https://www.soundmedicalweightloss.com/recipes/low-carb-steak-and-garlic-butter-shrimp/) ([md](https://www.soundmedicalweightloss.com/recipes/low-carb-steak-and-garlic-butter-shrimp/index.html.md)) **Description:** This restaurant-style meal feels indulgent without being heavy. Using lean steak keeps the protein high and the fat balanced, making it a supportive choice for metabolism, muscle, and hormone health, perfect for a Valentine’s celebration that still aligns with your long-term goals. ### Content **Low-Carb Steak & Garlic Butter Shrimp (For Two)** **High-Protein | Low-Carb | Date-Night Friendly** This restaurant-style meal feels indulgent without being heavy. Using *lean steak* keeps the protein high and the fat balanced, making it a supportive choice for metabolism, muscle, and hormone health, perfect for a Valentine’s celebration that still aligns with your long-term goals. *Why Cooking at Home Supports Your Long-Term Goals* Preparing meals at home is one of the simplest ways to support your health because it creates more awareness through nourishment with less feelings of restriction. Home-cooked meals allow you to choose higher-quality ingredients, prioritize protein, and reduce added sugars, refined oils, and excess sodium often found in restaurant meals. Beyond nutrition, cooking at home supports blood sugar balance, digestion, and portion awareness, while also saving money and reducing “decision fatigue”. Even a few home-prepared meals each week can create a meaningful shift toward better energy, metabolic support, and long-term wellness. **Ingredients (Serves 2)** - 2 lean steaks (filet mignon or top sirloin, 4–5 oz each) - 8–10 large shrimp, peeled and deveined - 1 tbsp olive oil - 1 tbsp butter - 2 cloves garlic, minced - 1 tsp fresh rosemary or thyme - Salt and pepper to taste - Optional side: roasted asparagus, green beans, or sautéed spinach **Instructions** - Season steaks generously with salt and pepper. Heat olive oil in a skillet over medium-high heat. - Cook steaks 3–5 minutes per side (depending on thickness) until desired doneness. Remove from skillet and rest. - Reduce heat to medium. Add butter and garlic to the same skillet, stirring until fragrant. - Add shrimp and cook 1–2 minutes per side until pink and opaque. - Return steaks to the pan briefly, spoon garlic butter over both steak and shrimp, and sprinkle with herbs. Serve immediately with your choice of vegetables. **Nutrition Facts (Per Serving – Approximate)** - **Calories:** ~380–420 - **Protein:** ~45–50 g - **Fat:** ~18–22 g - **Carbohydrates:** ~4–5 g - **Fiber:** ~1–2 g **Nutrition Highlights** - **Lean steak** provides high-quality protein to support muscle and metabolic health - **Shrimp** adds additional protein with minimal fat - **Low carbs** to support blood sugar balance - **Healthy fats** support hormone health and satiety --- ## One-Pan Lemon Garlic Chicken & Veggies **Link:** [One-Pan Lemon Garlic Chicken & Veggies](https://www.soundmedicalweightloss.com/recipes/one-pan-lemon-garlic-chicken-veggies/) ([md](https://www.soundmedicalweightloss.com/recipes/one-pan-lemon-garlic-chicken-veggies/index.html.md)) **Description:** As school schedules ramp up, dinner needs to be simple, nourishing, and reliable. This one-pan meal minimizes cleanup, keeps ingredients familiar for kids, and delivers enough protein to keep everyone satisfied—without a heavy carb load. ### Content **August Back-to-School Tip ** When routines change, simple protein-forward dinners help keep energy steady and reduce decision fatigue—for both parents and kids. **One-Pan Lemon Garlic Chicken & Veggies** **Low Carb, High Protein, Family-Friendly & only 30 Minutes** As school schedules ramp up, dinner needs to be simple, nourishing, and reliable. This one-pan meal minimizes cleanup, keeps ingredients familiar for kids, and delivers enough protein to keep everyone satisfied—without a heavy carb load. **Ingredients (Serves 4)** - 2 lbs boneless, skinless chicken thighs or breasts - 2 tbsp olive oil - 3 cloves garlic, minced - Zest and juice of 1 lemon - 1 tsp Italian seasoning - Salt & pepper, to taste - 1 cup broccoli florets - 1 cup bell peppers, sliced - 1 cup zucchini, sliced **Instructions** - **Preheat oven** to 400°F. - **Season chicken** with olive oil, garlic, lemon zest/juice, Italian seasoning, salt, and pepper. - **Arrange on a sheet pan** with vegetables evenly spaced. - **Bake** for 25–30 minutes, stirring veggies halfway, until chicken is cooked through. - **Serve immediately** or portion for leftovers. **Nutrition (Approximate per serving)** - **Protein:** 40–45g - **Net carbs:** 6–8g - **Calories:** ~450 - **Balanced & filling:** Protein + veggies = steady energy **Family-Friendly Swaps** - **Milder flavor:** Reduce garlic and paprika - **Extra hungry kids:** Add a side of rice or potatoes - **Meal prep win:** Stores and reheats well for lunches [See More Healthy Recipes Here](/recipes/) --- ## Spring Veggies Egg Bake **Link:** [Spring Veggies Egg Bake](https://www.soundmedicalweightloss.com/recipes/spring-veggie-egg-bake/) ([md](https://www.soundmedicalweightloss.com/recipes/spring-veggie-egg-bake/index.html.md)) **Description:** Eggs provide highly bioavailable protein and support lean muscle as activity naturally increases. This bake is easy to prep once and eat all week—perfect for busy mornings or light lunches. ### Content Spring Veggie Egg Bake - Low Carb • High Protein & SUPER simple! Eggs provide highly bioavailable protein and support lean muscle as activity naturally increases. This bake is easy to prep once and eat all week—perfect for busy mornings or light lunches. Ingredients (Serves 4–6) · 10 large eggs · ½ cup cottage cheese (blended smooth) · 1 cup chopped spinach · ½ cup diced zucchini · ¼ cup red onion, diced · ¼ cup feta cheese (optional) · Salt & pepper to taste Instructions 1. Preheat oven to 375°F. 2. Whisk eggs and blended cottage cheese until smooth. 3. Stir in vegetables and seasoning. 4. Pour into greased baking dish and top with feta. 5. Bake 30–35 minutes until set. Approx. per serving: · Protein: 28–32g · Net carbs: 4–5g --- ## Summer Protein Bowl with Creamy Avocado Sauce **Link:** [Summer Protein Bowl with Creamy Avocado Sauce](https://www.soundmedicalweightloss.com/recipes/summer-protein-bowl-with-creamy-avocado-sauce/) ([md](https://www.soundmedicalweightloss.com/recipes/summer-protein-bowl-with-creamy-avocado-sauce/index.html.md)) **Description:** As temperatures rise, many people want meals that feel lighter but still hold them through busy days. This protein bowl delivers steady energy with lean protein, fiber-rich veggies, and healthy fats—without heavy carbs or complicated prep. ### Content **Summer Protein Bowl with Creamy Avocado Sauce** Low Carb, High Protein, Filling & Meal-Prep Friendly As temperatures rise, many people want meals that feel lighter but still hold them through busy days. This protein bowl delivers steady energy with lean protein, fiber-rich veggies, and healthy fats—without heavy carbs or complicated prep. **Ingredients (Serves 2–3)** **Protein Bowl** • 1½ lbs grilled chicken breast (or shrimp), sliced • 2 cups cauliflower rice (fresh or frozen) • 1 cup shredded cabbage or slaw mix • 1 cup cherry tomatoes, halved • ½ cup cucumber, diced • Olive oil, salt & pepper **Creamy Avocado Sauce** • 1 ripe avocado • 2 tbsp Greek yogurt (or dairy-free alternative) • Juice of ½ lime • 1 tbsp olive oil • 1 small garlic clove • Salt to taste **Instructions** 1. **Cook the base:**Sauté cauliflower rice in olive oil with salt and pepper until tender. 2. **Prepare protein:**Grill or pan-sear chicken (or shrimp) with simple seasoning. 3. **Blend the sauce:**Add all avocado sauce ingredients to a blender or food processor and blend until smooth. 4. **Assemble:**Layer cauliflower rice, veggies, and protein. Drizzle with avocado sauce just before eating. **Nutrition (Approximate per serving)** • **Protein:** 40–45g • **Net carbs:** 6–8g • **Healthy fats:** Avocado + olive oil for satiety • **Calories:** ~450–480 **Easy Add-Ons (Still Paleo)** • Toss with grilled mushrooms or asparagus • Add lemon zest for brightness • Sprinkle with toasted pine nuts for texture --- ## Turkey & Spinach Skillet **Link:** [Turkey & Spinach Skillet](https://www.soundmedicalweightloss.com/recipes/turkey-spinach-skillet/) ([md](https://www.soundmedicalweightloss.com/recipes/turkey-spinach-skillet/index.html.md)) **Description:** September is about re-establishing structure. This one-pan skillet is simple, satisfying, and rich in nutrients that support energy, muscle function, and stress resilience. Turkey delivers lean protein, while spinach contributes magnesium—an often-overlooked mineral important for metabolism and nervous system support. ### Content **Low Carb, High Protein, Magnesium-Rich & only 25 Minutes** September is about re-establishing structure. This one-pan skillet is simple, satisfying, and rich in nutrients that support energy, muscle function, and stress resilience. Turkey delivers lean protein, while spinach contributes magnesium—an often-overlooked mineral important for metabolism and nervous system support. **Ingredients (Serves 3–4)** - 1½ lbs ground turkey (93% lean) - 1 tbsp olive oil - 3 cloves garlic, minced - ½ cup yellow onion, diced - 1 tsp Italian seasoning - ½ tsp paprika - Salt & pepper, to taste - 4 cups fresh spinach - Optional: red pepper flakes or grated Parmesan **Instructions** - **Brown the turkey:**Heat olive oil in a large skillet over medium heat. Add turkey and cook until browned, breaking it up as it cooks. - **Build flavor:**Add onion and garlic. Cook 2–3 minutes until fragrant. Stir in Italian seasoning, paprika, salt, and pepper. - **Add spinach:**Fold in spinach and cook just until wilted, about 1–2 minutes. - **Serve:**Taste and adjust seasoning. Top with red pepper flakes or Parmesan if desired. **Nutrition (Approximate per serving)** - **Protein:** 38–42g - **Net carbs:** 4–5g - **Magnesium support:** Spinach contributes to daily intake - **Calories:** ~420–450 **Easy Variations** - **Meal prep:** Serve over cauliflower rice or zucchini noodles - **Family-friendly:** Keep seasoning mild and let everyone customize - **Extra veggies:** Add mushrooms or chopped zucchini [View More Recipes](/recipes/) --- ## Zesty Lemon Herb Chicken **Link:** [Zesty Lemon Herb Chicken](https://www.soundmedicalweightloss.com/recipes/zesty-lemon-herb-chicken/) ([md](https://www.soundmedicalweightloss.com/recipes/zesty-lemon-herb-chicken/index.html.md)) **Description:** Start the year by prioritizing protein with simple fresh ingredients! ### Content **Start the year by prioritizing protein with simple fresh ingredients!** **Ingredients (Serves 2–3)** - 1½ lbs boneless, skinless chicken breasts - 1 tbsp olive oil - 3 cloves garlic, minced - Zest and juice of 1 lemon - 1 tsp dried oregano - 1 tsp dried thyme - ½ tsp paprika - Salt and pepper, to taste - 4 cups mixed greens (chopped spinach & kale) - Optional: 2 tbsp of nutritional yeast sprinkled on top **Instructions** - Season the chicken:Pat dry and season with salt, pepper, oregano, thyme, and paprika. - Sear:Heat olive oil in a large skillet over medium heat. Add chicken and cook 5–6 minutes per side until golden and cooked through. Remove from pan and set aside. - Build flavor:In the same skillet, add garlic and cook for 30 seconds. Add lemon juice and zest, scraping the pan to release flavor. - Add greens:Stir in greens and cook until just wilted (2–3 minutes). - Finish:Return chicken to the pan, toss gently, and top with nutritional yeast if using. **Nutrition (Approximate per serving)** - Protein: 38–42g - Net Carbs: 3–5g - Calories: ~400–450 (depending on cut of chicken) - Meal prep: Stores well for 3–4 days and reheats well --- ## Sitemap **Link:** [Sitemap](https://www.soundmedicalweightloss.com/sitemap/) ([md](https://www.soundmedicalweightloss.com/sitemap/index.html.md)) **Description:** HTML sitemap for Sound Medical Weight Loss --- ## Bridal Transformation Information **Link:** [Bridal Transformation Information](https://www.soundmedicalweightloss.com/specials/bridal-transformation-information/) ([md](https://www.soundmedicalweightloss.com/specials/bridal-transformation-information/index.html.md)) **Description:** Get wedding-ready with Sound Medical Weight Loss in Kirkland! Our bridal transformation programs help you achieve your ideal look with expert guidance and support. ### Content --- ## Testimonials & Reviews **Link:** [Testimonials & Reviews](https://www.soundmedicalweightloss.com/testimonials/) ([md](https://www.soundmedicalweightloss.com/testimonials/index.html.md)) **Description:** Testimonials & Reviews: See What Others Are Saying About Sound Medical Weight Loss ### Content #### Sound Medical Weight Loss *Weight Loss Physicians & Weight Management Physicians located in Kirkland, WA* Sound Medical Weight Loss always appreciates feedback from our valued patients. To date, we’re thrilled to have collected 132 reviews with an average rating of 4.96 out of 5 stars. Please read what others are saying about Sound Medical Weight Loss below, and as always, we would love to collect your feedback. [Share Feedback](https://www.google.com/maps/place/Sound+Medical+Weight+Loss+%26+Aesthetics/@47.7069884,-122.2133251,17z/data=!3m1!5s0x54901265f8f18421:0xac4b9988c9640709!4m15!1m8!3m7!1s0x5490126f5874b703:0xbedc4814d19db727!2s11829+98th+Ave+NE,+Kirkland,+WA+98034!3b1!8m2!3d47.7069848!4d-122.2107448!16s%2Fg%2F11c5cs0sn8!3m5!1s0x5490120a58f2a2f5:0x25e216ab7faf0b21!8m2!3d47.7069316!4d-122.2107986!16s%2Fg%2F11bx88_tlg?entry=ttu) --- ## Wegovy ® **Link:** [Wegovy ®](https://www.soundmedicalweightloss.com/wegovy/) ([md](https://www.soundmedicalweightloss.com/wegovy/index.html.md)) **Description:** Lose the weight and change your life with Wegovy in Seattle and Kirkland, WA. Book your appointment today to start the Wegovy weight loss program that’s right for you. ### Content #### Your Journey to Sustainable Weight Loss Starts Here *Kirkland, Bellevue, Bothell, Greater Seattle Area - Wegovy ® at Sound Medical Weight Loss* For those who are in a constant battle to reach a healthy weight, innovative medical treatment may be just the key to optimal health and wellbeing. At Sound Medical Weight Loss and Aesthetics, **Wegovy ®** is one of the tools we use to help our patients lose weight and see the multitude of benefits of weight loss. Led by Dr. Christine James, our team of experts is here to open the door as you begin your weight loss journey. #### A Breakthrough Strategy *What is Wegovy ® ?* **Wegovy **® is a brand of semaglutide that has been shown to help patients who struggle with chronic obesity or excess weight lose as much as 20% of their body weight. This medication can be prescribed at higher doses than similar weight loss drugs, leading to more meaningful results for many patients. For individuals who have reached the standard 2.4 mg dose and are experiencing a plateau—with minimal or no side effects—new higher-dose options may offer an opportunity to continue progressing safely. As with all GLP-1 therapies, Wegovy requires a prescription and careful medical oversight to ensure both safety and long-term effectiveness. #### The Science Of Satiety *How does (Wegovy ® ) Semaglutide work?* Feeling full for longer is the key to many weight loss methods, and semaglutide is a groundbreaking medication that can transform the appetite. It works by stimulating GLP-1 enzymes, which in turn boost insulin production from the pancreas, helping to regulate blood sugar and curb hunger. Semaglutide also promotes feelings of fullness by increasing satiety hormones and reducing ghrelin, the hormone that triggers hunger. Through these methods, semaglutide can support significant weight loss, potentially leading to a reduction of up to 20 percent of body weight. #### Wegovy ® Benefits If you’ve struggled with weight loss for years, maybe most of your life, you understand what it could mean to finally find something that can make a real difference. With Wegovy ®, you can enjoy the advantage of science-backed appetite management while you work on lifestyle changes and, ultimately, long-term life improvement. Along with watching the scale go down, our Wegovy ® patients enjoy weight loss benefits like: - Increased energy and improved mood - Lowered risk of weight-related diseases like heart conditions and diabetes - Less dependence on medications for weight-related issues - Improved mobility and relief from joint pain - Boosted self-confidence and overall well being #### Find Your Solution: Who is a Candidate for Wegovy ® ? *Wegovy ® Candidates* Wegovy is intended for individuals with chronic obesity or excess weight who: - Have a **BMI of 30 or higher** - Have a** BMI of 27 or higher** and suffer from weight-related conditions such as diabetes or hypertension - Cardiovascular disease with a BMI of 27 or higher - Heart Failure with Preserved Ejection Fraction (HFpEF) with a BMI of 27 or higher This treatment is **not** suitable for individuals seeking to lose a small amount of weight or stubborn fat deposits. #### Set The Plan In Motion *Your Wegovy ® Consultation and Preparation* We are excited to help our patients every step of the way on their journey to weight loss, and that starts with your [First Visit](https://www.soundmedicalweightloss.com/initial-visit/). We will get to know you and your health and lifestyle goals so we can make a detailed treatment plan. Patients with a medical history that includes pancreatitis or certain types of cancer are likely not eligible for this treatment, so it’s important to share your full medical history with your provider. #### It’s Your Time for Success *The Wegovy ® Treatment Process* Generally, patients start with a low dose of **Wegovy **®, which is then increased over time to allow the body to adjust to the medication. Wegovy ® is administered via a weekly injection by the patient at home, typically into the thigh, stomach, or upper arm. Regular follow-up visits are important so we can monitor progress, offer support, and manage any side effects. #### Time For Real Results *Results and Aftercare with Wegovy ®* The timeline for seeing results with **Wegovy **® can vary, but many patients begin to notice improvements in appetite control and weight loss within the first few weeks of treatment. Full results, including significant weight reduction, may take several months. To maintain results, patients are encouraged to enroll in Sound Medical Weight Loss and Aesthetics Maintenance Program where patients will continue to follow a healthy diet and engage in regular physical activity. #### Refined Expertise *Why choose Sound Medical Weight Loss?* With a holistic approach, Dr. Christine James and the team at Sound Medical Weight Loss use a combination of techniques to help patients with their weight loss goals and concerns. Through nutrition, diagnosis, lifestyle changes, and medications, they strive to help patients get healthier and feel better from the inside out. #### Book Your Personalized Appointment Online or By Phone *Schedule Your Wegovy ® Consultation at Sound Medical Weight Loss Today* Call us at [(425) 636-2346](tel:(425) 636-2346) for more information about our medical weight loss options and how to start your journey with our expert team. Schedule your [First Visit](https://www.soundmedicalweightloss.com/initial-visit/) anytime. #### Wegovy ® *Frequently Asked Questions* --- ## Weight Loss Treatments **Link:** [Weight Loss Treatments](https://www.soundmedicalweightloss.com/weight-loss/) ([md](https://www.soundmedicalweightloss.com/weight-loss/index.html.md)) **Description:** Discover effective Weight Loss Treatments at Sound Medical Weight Loss in Kirkland, WA. Personalized plans to help you achieve your goals. Start your transformation today! Sound Medical Weight Loss ### Content --- ## Diabetes **Link:** [Diabetes](https://www.soundmedicalweightloss.com/weight-loss/diabetes/) ([md](https://www.soundmedicalweightloss.com/weight-loss/diabetes/index.html.md)) **Description:** Get expert Diabetes Treatment at Sound Medical Weight Loss in Kirkland, WA. Personalized care to manage and improve your health. Schedule your consultation today! ### Content #### Sound & Controlled *Kirkland & Seattle Diabetes Management at Sound Medical Weight Loss* We know that **diabetes** is a complex condition. Therefore, we have designed a multifaceted approach to treating this condition with diet, lifestyle, and medications for a holistic approach. *Our providers target diabetes with medications that promote weight loss* and get your diabetes under better control. #### So Informative *The Connection Between Diabetes and Obesity* It is well known that having pre-obesity (overweight) or obesity increases your risk of developing *Type 2 diabetes*. At Sound Medical Weight Loss, our doctors help you control and even reverse your *Type 2 diabetes with changes in diet, weight loss, and exercise*. We also treat **diabetes** with medications that help you lose weight, not gain weight, like so many other diabetic medications. Many patients find that with these changes, their blood sugar levels lower, and their diabetic symptoms improve. Studies show that abdominal fat releases pro-inflammatory chemicals. These chemicals disrupt the function of insulin-responsive cells in your body and increase your insulin resistance. #### So Ready to Take Charge *What is our approach?* [Our approach is research-based and holistic](/). We draw from multiple modes of support to tailor your weight loss program to your specific needs. Many of our patients who have lost weight with our recommended diet and lifestyle changes were able to decrease or eliminate multiple medications or even place their **diabetes** into remission completely! #### So in Control *Your Personal Consultation* The experts at Sound Medical Weight Loss help you achieve a healthier lifestyle with diabetes support thoughtfully designed around your needs. Understanding the complex connection between **diabetes** and weight, we will assist you in alleviating your diabetes symptoms and losing weight. Our program sets you on a positive trajectory with sustainable habits, ensuring you have the tools you need to succeed. Are you ready to change your life and take control of your diabetes? Call or [schedule your appointment online](/contact/) to meet with one of our Weight Loss Physicians located in the Seattle area in Kirkland, WA. [Schedule Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### Diabetes *Frequently Asked Questions* --- ## Emotional Eating Support **Link:** [Emotional Eating Support](https://www.soundmedicalweightloss.com/weight-loss/emotional-eating-support/) ([md](https://www.soundmedicalweightloss.com/weight-loss/emotional-eating-support/index.html.md)) **Description:** Find Emotional Eating Support at Sound Medical Weight Loss in Kirkland, WA. Overcome challenges with personalized guidance and care. Begin your journey to better health today! ### Content #### Sound Medical Weight Loss *Weight Loss Physicians located in the Seattle area in Kirkland, WA* Weight loss isn't just a physical process. To effectively lose weight and keep it off, you need to heal your relationship with food. We can help at Sound Medical Weight Loss in Kirkland, Washington, now serving the Eastside Seattle area. We provide a comprehensive *weight loss treatment strategy* that helps you identify triggers that lead to **emotional eating**. If you've struggled with emotional eating in the past, Sound Medical Weight Loss can give you the support you need to achieve a healthy weight. Call or schedule a consultation online today. #### Emotional Eating Support Q&A *Emotional Eating Education & Support* **Emotional eating**, *stress eating*, and comfort eating are among the most common contributors to weight gain. At Sound Medical Weight Loss, we recognize the role of stress and emotions and the role of food as a coping behavior. #### Emotional needs are essential Your emotions are an essential part of your human experience, and yet most people have received no formal training in emotional regulation. *Your weight loss program includes both online and in person classes* designed to address the role of stress and emotions in your life, as well as one-on-one health coaching sessions. You’ll get state-of-the-art education on the mind-body connection, including how to process your emotions, how to connect with your core values, how to manage social pressures, and how to develop healthy self-care practices. #### Feeling Fulfilled At Sound Medical Weight Loss, our staff is trained in mindful practices designed to help you accomplish feelings of satisfaction and fulfillment while enjoying a healthy lifestyle. [Book Online](/information/) --- ## Exercise **Link:** [Exercise](https://www.soundmedicalweightloss.com/weight-loss/exercises/) ([md](https://www.soundmedicalweightloss.com/weight-loss/exercises/index.html.md)) **Description:** Learn Key Exercises to Help With Weight Loss at Sound Medical Weight Loss in Kirkland, WA. --- ## Food Sensitivity And Genetic Testing **Link:** [Food Sensitivity And Genetic Testing](https://www.soundmedicalweightloss.com/weight-loss/food-sensitivity-and-genetic-testing/) ([md](https://www.soundmedicalweightloss.com/weight-loss/food-sensitivity-and-genetic-testing/index.html.md)) **Description:** Discover Food Intolerance Testing at Sound Medical Weight Loss in Kirkland, WA. Identify sensitivities and improve your health with our expert testing. Book your appointment today! ### Content #### Sound Medical Weight Loss *Weight Loss Physicians located in the Seattle area in Kirkland, WA* Experience the benefits of state-of-the-art laboratory technology to customize your *diet and exercise program*. Sound Medical Weight Loss provides Genetic Weight Management Panel and **Food Sensitivity Testing** to further individualize your program. Sound Medical Weight Loss is located in Kirkland, WA and serves the Eastside Seattle area. Call the office, or book online today! #### Genetic & Food Sensitivity/Intolerance Testing Q&A *What are the benefits of Genetic Testing?* *Genetic testing* has moved into the mainstream and is the future of preventive health. This panel can help identify your specific genes that influence how your body processes carbohydrates, fats, proteins, micro-nutrients and more. Based on your unique genetic blueprint this test will also recommend what kinds of exercises will be the most effect for weight loss. Sound Medical Weight Loss offers this *genetic test* in the office with a simple cheek swab. You’ll receive a comprehensive online report with specific details about the kinds of food and types of exercise your body needs for sustainable weight loss. #### What are the benefits of Food Sensitivity Testing? This blood test can help streamline the elimination diet process by revealing specific foods which may be triggering inflammation and leading to weight gain. Food sensitivities can develop over time to certain foods, causing the immune system to become imbalanced, irritated, and up-regulated, which can lead to *bloating, gastrointestinal discomfort, headaches, arthritis, fatigue, and weight gain*. Sound Medical Weight Loss offers **food intolerance testing** in the office. Using a simple finger stick your blood will be analyzed and you’ll receive a comprehensive report that lists the degree of sensitivity you have with specific foods. Your provider will review your lab results with you, supervising your elimination and reintroduction process. Many of our patients have experienced relief from long-term symptoms, as well as an enhanced ability to lose weight after having customized labs performed. [Schedule Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) --- ## GLP-1 **Link:** [GLP-1](https://www.soundmedicalweightloss.com/weight-loss/glp-1/) ([md](https://www.soundmedicalweightloss.com/weight-loss/glp-1/index.html.md)) **Description:** Quiet the food noise. Learn how GLP-1s like Zepbound & Wegovy treat the root cause of obesity. Physician-led weight loss in Kirkland, WA. So Scientific. Glucagon-like Peptide-1 ### Content #### The Sound Approach to Metabolic Health *Kirkland GLP-1 Shots* The conversation around weight management has shifted fundamentally. For decades, the medical community and society at large relied on a simple, often punishing equation of calories in versus calories out. This outdated model placed the burden of success entirely on willpower, assuming that if you couldn't lose weight, you simply weren't trying hard enough. That narrative is collapsing. Science now confirms that obesity is not a behavioral failure; it is a complex, chronic metabolic disease. It is driven by biological factors that actively defend your body’s set point, often making weight loss feel like an uphill battle against your own biology. In this new landscape, **GLP-1** agonists have emerged as the primary tool for metabolic restoration. You have likely seen the headlines, but the mechanism matters more than the hype. These medications do not simply "melt fat." They correct the signaling errors that make lasting change nearly impossible for many. At Sound Medical Weight Loss in Kirkland WA, Dr. Christine James and her dedicated team view these therapies not as a magic switch, but as a lever. Whether you visit us on the Eastside or work with us via our telehealth program, we use science backed methods to quiet the biological noise so you can finally do the work of building a healthy lifestyle. #### So Scientific *How GLP-1 Agonists Actually Work* To understand why this treatment is effective, we have to look at how your body regulates energy. Your body produces a group of natural hormones in the gut after you eat. One of the most important is glucagon-like peptide-1 (GLP-1). Its job is to tell your brain you are full, slow down how fast your stomach empties, and prompt your pancreas to release insulin to manage blood sugar levels. In many patients with obesity or metabolic dysfunction, this signal is weak, short-lived, or ignored by the brain due to resistance. The prescription medication—a synthetic GLP-1 receptor agonist—mimics this natural hormone but lasts significantly longer in the system. When administered, usually via weekly injections, it performs three critical functions: - Satiety Signaling: It targets the appetite centers in the hypothalamus, signaling that you are satisfied with smaller portions. This is crucial for promoting weight loss without the gnawing hunger that usually accompanies a calorie deficit. - Gastric Emptying: It slows the rate at which food leaves your stomach. This physical sensation helps reduce appetite and keeps you feeling full for hours after a meal. - Blood Sugar Regulation: It improves how your body handles glucose. By helping improve insulin sensitivity, the medication reduces the insulin spikes that trigger fat storage. This mechanism is why **GLP 1** Kirkland patients often see results where other methods failed. We are addressing the root cause—the hormones—rather than just the symptom. #### So Quiet *Silencing the "Food Noise" with GLP-1* Perhaps the most profound effect of **GLP-1 therapy** isn't physical, but mental. Most patients describe a phenomenon known as "food noise"—the constant, intrusive mental chatter about what to eat, when to eat, and how much to eat. It is the feeling of white-knuckling through the day, fighting cravings that feel impossible to ignore. *GLP-1 medications turn the volume down*. When the constant biological drive to eat subsides, you regain the mental bandwidth to make intentional choices. You aren't fighting your biology; you are finally operating on a level playing field. This mental shift is essential for sustainable weight loss. When you reduce cravings and gain appetite control, you can look at a menu and make a logical decision based on your weight loss goals, rather than an emotional or hormonal reaction. This quiet allows you to focus on your overall health rather than obsessing over your next meal. #### So Specialized *Semaglutide vs. Tirzepatide: The Next Generation* While they fall under the same umbrella, there are nuances to the **Kirkland GLP-1 medications** we prescribe based on your specific needs. The field is evolving rapidly, and we stay at the forefront of these advancements. - Semaglutide (Wegovy®, Ozempic®): This molecule mimics the GLP-1 hormone exclusively. Clinical trials have shown significant weight loss, with patients losing an average of 15% of their body weight when combined with lifestyle changes. It is a powerful tool for weight management. - Tirzepatide (Zepbound®, Mounjaro®): This represents the next evolution. It is a dual-agonist, often called a groundbreaking medication. It mimics GLP-1 *and* another hormone called GIP (glucose-dependent insulinotropic polypeptide). **Zepbound** ™ treatment has shown even more robust results in clinical studies. By targeting two receptors instead of one, Zepbound ™ injections can enhance the metabolic effect, leading to potentially greater weight reduction and better blood sugar control. For individuals struggling with a plateau on other treatments, switching to a Zepbound ™ program can often restart progress. Dr. James and her providers will evaluate your lab work, medical history, and insurance coverage to determine which molecule is the safer, more effective route for you. #### So Comprehensive *The Sound Difference: Care That Goes Beyond the Prescription* The rise of online pill-mills has made access to these drugs easy, but access doesn't equal success. Without proper management from a qualified healthcare provider, patients risk losing muscle mass rather than fat, damaging their metabolism, or suffering through unmanaged side effects. At Sound Medical Weight Loss, we take a holistic approach. We are experienced professionals who understand that the **GLP-1** medication is just one tool in a larger toolkit. #### So Sustainable *Integrating Lifestyle for Long-Term Success* The medication creates a window of opportunity, but your habits determine how long that window stays open. We don't believe in "dieting" while on medication; we believe in retraining your life. #### So Thorough *Who Is a Candidate for GLP-1 Therapy?* These are potent medical interventions intended for treating a chronic disease, not for shedding five pounds before a vacation. We adhere to strict medical guidelines to ensure safety and efficacy. For **GLP-1** Kirkland candidates generally are good if: - BMI is 30 or higher (categorized as obesity). - BMI is 27 or higher (categorized as overweight) with at least one weight-related condition, such as hypertension, type 2 diabetes, or high cholesterol. However, numbers on the scale don't tell the whole story. We look at your metabolic markers, your history of weight cycling, and your readiness to engage in the lifestyle changes that the medication supports. Patients with a history of medullary thyroid cancer or MEN2 syndrome are not candidates. We conduct a thorough medical history review during your initial consultation to rule out contraindications. #### So Supportive *The GLP-1 Patient Process: What to Expect* Embarking on a weight loss program is a commitment. Here is what the process looks like at Sound Medical Weight Loss in Kirkland. #### So Ready *Take the Next Step in GLP-1 Therapy* The science is clear, and the support is here. Whether you are in Kirkland or [connecting with us online](/weight-loss/sound-online-weight-loss-program/), you do not have to navigate this alone. Contact Sound Medical Weight Loss to discuss if *GLP-1 therapy is the right tool for your health*. We are here to help you live a life defined by vitality, not by the number on the scale. [Schedule Your Consultation](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### GLP-1 *Frequently Asked Questions* --- ## Heart Health **Link:** [Heart Health](https://www.soundmedicalweightloss.com/weight-loss/heart-health/) ([md](https://www.soundmedicalweightloss.com/weight-loss/heart-health/index.html.md)) **Description:** Prioritize Heart Health at Sound Medical Weight Loss in Kirkland, WA. Comprehensive programs to improve cardiovascular wellness. Schedule your consultation today! ### Content #### Sound Medical Weight Loss *Weight Loss Physicians located in the Seattle area in Kirkland, WA* **Heart disease** is a serious health concern in the United States and is the leading cause of death for both men and women. Sound Medical Weight Loss in Kirkland, Washington, serving the Eastside of Seattle, offers a holistic and comprehensive program to help improve your heart health. Call the office or [book an appointment online](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) for more information. #### Heart Health Q&A *What are heart health problems?* Any disease that affects your heart is a **heart health** problem. These include: - Atrial fibrillation - High blood pressure and high cholesterol - Arrhythmia - Congenital heart defect - Coronary artery disease #### What is atrial fibrillation? *Atrial fibrillation is an irregular and rapid heartbeat*. If you have atrial fibrillation, you’re at an increased risk of having a heart attack or stroke. Having a congenital heart defect, high cholesterol, or high blood pressure increases your risk of developing atrial fibrillation. #### What is high cholesterol? Cholesterol is a type of fat found in your blood. Your body makes its own cholesterol. However, certain foods cause your body to produce more than you need. *Too much cholesterol in your blood may cause inflammation* and lead to the formation of plaque in the walls of your arteries, causing them to narrow and increasing your risk of a **heart attack** or stroke. For good health, it’s recommended that you keep your numbers at: - Total cholesterol: 200 mg/dL or less - LDL cholesterol: less than 100 mg/dL - HDL cholesterol: 40 mg/dL or greater When you get a blood test for cholesterol, we will review your numbers with you and develop a plan to address your specific needs. #### What is high blood pressure? High blood pressure is when the force of the blood against your artery walls is high enough to cause damage. This increases your risk of having a **heart attack** or stroke. Your blood pressure measures your heart when it’s beating (the systolic pressure, or top number) and between beats (the diastolic pressure, or bottom number). Blood pressure measurements are: - Normal blood pressure: less than 120/80 mm Hg - Elevated blood pressure: 120-129/below 80 mm Hg - Hypertension: greater than 130/80 mm Hg #### How can I improve heart health? Our program focuses on diet and lifestyle changes to improve **heart health** and reduce high blood pressure and high cholesterol. These changes include: - Eating a diet filled with whole foods and anti-inflammatory foods - Exercising for at least 30 minutes most days of the week - Techniques to reduce stress and improve mood, such as mindfulness and meditation - Assistance with weight loss and weight maintenance - Smoking cessation These lifestyle changes can reverse damage to your heart and arteries and improve your overall health and quality of life. If you’re looking for a natural approach to improve heart health, call or schedule an appointment online. [Schedule Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) --- ## Perimenopause & Menopause Hormone Therapy **Link:** [Perimenopause & Menopause Hormone Therapy](https://www.soundmedicalweightloss.com/weight-loss/hormone-replacement-therapy/) ([md](https://www.soundmedicalweightloss.com/weight-loss/hormone-replacement-therapy/index.html.md)) **Description:** Regain balance with expert-led hormone replacement therapy in Kirkland. Dr. James provides personalized HRT for menopause, weight gain, and cognitive fog. in Kirkland and Seattle, WA ### Content Physician-led hormone replacement therapy (HRT) integrated with advanced metabolic medicine—designed to restore balance, improve weight regulation, and help you feel like yourself again. #### So Balanced. So Precise. So You. With over 15 years of clinical experience in women’s health and hormone therapy, **Dr. Christine James** delivers a refined, physician-led approach to perimenopause and menopause care. At **Sound Medical Weight Loss**, hormone replacement therapy is not prescribed in isolation—it is **strategically integrated with metabolic medicine** to support not only symptom relief, but **true physiologic restoration and weight management**. Because midlife changes are not just about hormones. They are about **insulin, muscle, inflammation, and metabolism**. ✔ Most patients are seen within 1–2 weeks. ✔ Personalized hormone + metabolic plans ✔ In-person & telehealth across Washington [Schedule Your Consultation](/contact/) #### So Informed *What is Hormone Replacement Therapy (HRT)?* Hormone Replacement Therapy (HRT) is a medically supervised treatment designed to restore declining hormone levels—primarily estrogen and progesterone—during perimenopause and menopause. When done correctly, HRT supports: - Neurologic stability (mood, sleep, cognition) - Metabolic function (fat distribution, insulin sensitivity) - Cellular energy and resilience At Sound, this is a **precision-based therapy tailored to your biology.** [Explore the Optimal Program](/weight-loss/weight-loss-program-costs/optimal-program/) #### So Understood *Why Hormones Matter More Than You’ve Been Told* The biological shift during the menopausal transition is profound. It is not just a drop in estrogen—it is a **system-wide metabolic shift**. As hormones fluctuate, the body may struggle to regulate temperature, insulin sensitivity, and neurotransmitter balance. The result is often: - Increased abdominal weight gain - Reduced muscle mass - Insulin resistance - Sleep disruption - Mood changes - Joint pain - Dry eyes - Vaginal dryness - Brain fog **This is not a willpower issue. It is physiology.** At Sound, we address these changes at the root level—hormonal and metabolic—so you can feel like yourself again. #### So Relieved *What Can Hormone Replacement Therapy Improve?* Many women come to us feeling dismissed or told their symptoms are “just part of aging.” We take a different approach. We take a different approach. Hormone replacement therapy can support: - Relief from hot flashes and night sweats - Improved weight regulation and body composition - Better focus, memory, and cognitive clarity - Restoration of vaginal and urinary health - Greater mood stability for patients experiencing hormone-driven anxiety or depression. #### So Specialized *A More Advanced Approach to Hormone Therapy* Many clinics offer hormone therapy. Very few offer **expert hormone management.** Our approach is grounded in 15 years of clinical leadership by Dr. James, integrating hormone therapy with metabolic and obesity medicine. This stage of life requires a doctor who understands the nuances of how hormones play a role in every system of the body. - **So personalized**: We do not guess - we test. Your plan is based on advanced hormone and metabolic data. - **So tailored:** Customized dosing and delivery (oral, topical) based on your physiology - **So safe:** Evidence-based protocols** **using the lowest effective dose for the most effective symptomatic relief. - **So integrated:** Hormones combined with metabolic strategy for sustainable weight and long-term results. #### So Aligned *Is Hormone Replacement Therapy Right for You?* If you’ve noticed changes in your body weight that no longer respond as they once did, disrupted sleep, shifts in mood or energy, or a loss of vitality, you may be experiencing the transition of perimenopause or menopause. Hormone replacement therapy (HRT) can be a powerful tool when guided with precision and expertise. At Sound Medical Weight Loss in Kirkland, your care begins with a comprehensive medical evaluation that looks beyond symptoms to understand your full physiology. We assess your health history, hormonal patterns—including estrogen, progesterone, testosterone, and DHEA—and key metabolic markers such as insulin, body composition, and inflammation to create a personalized, medically grounded plan that restores balance, well-being, and metabolic strength. #### So Thorough *Your Consultation: A Different Level of Care* This is not a quick prescription visit. This is a **deep clinical assessment designed to understand your physiology and your goals.** During your 50-minute diagnostic consultation, we dive deep into your health history, current symptoms, and long-term goals for maintaining energy and vitality **So Insightful:** Detailed lab panels to look at your full metabolic and hormonal landscape. **So Measured:** SECA comprehensive body composition analysis to assess fat-free mass, fat mass, and muscle mass. **So Strategic:** A personalized HRT plan, offered as a standalone service or integrated into the **Optimal **or **Premium Programs.** [Call to make your first appointment](tel:425-636-2346) #### So Specialized *Expert Hormone Therapy, Reimagined* Hormones are trending - but **expert hormone care is rare.** At Sound Medical Weight Loss, we’ve redefined what hormone therapy should be. With over 15 years of clinical expertise, Dr. Christine James integrates hormone replacement therapy with advanced metabolic and obesity medicine—because midlife changes are never just hormonal, they are physiologic. This is not protocol-driven care. **This is precision medicine.** We don’t simply prescribe hormones—**we manage your physiology.** With ongoing monitoring, real-time access to your care team, and a deeply personalized approach, you are guided through each phase of transition with clarity and intention. The result is more than symptom relief—it’s a return to balance, energy, and a level of health that feels fully aligned with who you are. #### So Precise. So Integrated. So You. *Why Choose Sound Medical?* Your body is changing—but with the right guidance, it can feel aligned, strong, and fully supported again. At Sound Medical Weight Loss, hormone replacement therapy is not a standalone prescription. It is part of a comprehensive, physician-led strategy designed to restore balance, improve metabolic health, and help you feel like yourself again. **Your next step is simple.** Schedule your Hormone Consultation in Kirkland and experience a level of care that is personalized, medically grounded, and designed for real results. ✔ Join the Optimal or Premium Program ✔ Or add HRT to any of our weight management programs ($199/month) ✔ Receive expert guidance every step of the way [Schedule your initial visit](/contact/) or *call our Kirkland office at *[*425-636-2346*](tel:+425-636-2346) #### Perimenopause & Menopause Hormone Therapy *Frequently Asked Questions* --- ## Insulin Resistance **Link:** [Insulin Resistance](https://www.soundmedicalweightloss.com/weight-loss/insulin-resistance/) ([md](https://www.soundmedicalweightloss.com/weight-loss/insulin-resistance/index.html.md)) **Description:** Learn what causes insulin resistance, how it affects blood sugar and weight, and how Sound Medical Weight Loss in Kirkland supports metabolic health. Kirkland, WA ### Content #### Sound & Balanced *Kirkland Insulin Resistance Care at Sound Medical Weight Loss* Insulin resistance can start long before blood sugar levels become high enough for prediabetes or diabetes. Your body may keep blood sugar normal by making more insulin, so early signs are often missed. At Sound Medical Weight Loss in Kirkland, we look at more than just one lab result. We consider your weight, body composition, nutrition, activity, sleep, hormones, family history, and other health conditions to get a full picture of your metabolic health. [Schedule A Consultation](/contact/) #### So Informative *Understanding Insulin Resistance* Insulin is a hormone made by your pancreas. After you eat, higher blood sugar tells the pancreas to release insulin. Insulin acts as a messenger, helping your cells take in glucose from your blood and use it for energy. When insulin resistance develops, your muscle, fat, and liver cells do not respond as well to insulin. The pancreas tries to make up for this by producing more insulin. At first, this extra insulin can keep blood sugar normal. But over time, the pancreas may not keep up, and blood sugar can start to rise. This raises the risk of prediabetes and, eventually, type 2 diabetes. Insulin resistance usually has no symptoms at first. Most people do not feel any different, and there is no single test that doctors use to diagnose it. This is why it’s important to look at your overall metabolic health. #### So Aware *What Raises Your Risk for Insulin Resistance?* Insulin resistance usually does not have just one cause. It can be affected by your body composition, genetics, physical activity, sleep, medications, hormones, and age. Having extra body fat, especially around the belly, is linked to lower insulin sensitivity, but not everyone with insulin resistance is overweight or obese. Common risk factors can include: - Excess weight or increased abdominal body fat - Physical inactivity - A family history of type 2 diabetes - A history of gestational diabetes - Polycystic ovary syndrome (PCOS) - High blood pressure or high cholesterol levels - Certain medications and hormonal or metabolic health conditions - Poor sleep or untreated sleep apnea Muscle is important too. Your muscles use a lot of glucose, and regular exercise helps them take in glucose better. Keeping muscle while losing weight can help your insulin sensitivity, strength, and long-term metabolic health. #### So Measurable *How Is Insulin Resistance Evaluated?* There is no single blood test that can clearly diagnose insulin resistance. Tests like fasting insulin and HOMA-IR are sometimes mentioned online, but there is no agreed-upon cutoff that gives a complete answer. At Sound Medical Weight Loss, we look at your test results in context instead of relying on just one number. Depending on your history and risk factors, your evaluation may include tests like A1C, fasting blood sugar, cholesterol, triglycerides, blood pressure, body composition, liver and thyroid tests, and other labs if needed. Sometimes, an oral glucose tolerance test is used. If your results are normal, how often you need testing depends on your age, history, and risk factors. #### So Ready to Take Charge *What Is Our Approach to Insulin Resistance?* We use a research-based and personalized approach. We look at what might be affecting your insulin sensitivity and create a plan that fits your health needs, instead of giving everyone the same diet or prescription. #### So in Control *Your Personal Consultation* If you are worried about insulin resistance, unexplained weight gain, prediabetes, or a family history of type 2 diabetes, a consultation can help you understand your risks. At Sound Medical Weight Loss in Kirkland, your provider will review your health history, past lab results, medications, nutrition, activity, sleep, weight history, and metabolic risk factors. After that, we can decide which tests are right for you and whether treatment could help improve your insulin sensitivity, support a healthy weight, and lower your long-term risk of metabolic syndrome, heart disease, and type 2 diabetes. Our goal is to understand your current health and give you a practical plan to improve it over time. [Schedule Now](/contact/) #### Insulin Resistance *Frequently Asked Questions* --- ## Medical Weight Loss **Link:** [Medical Weight Loss](https://www.soundmedicalweightloss.com/weight-loss/medical-weight-loss/) ([md](https://www.soundmedicalweightloss.com/weight-loss/medical-weight-loss/index.html.md)) **Description:** Transform your health with Medical Weight Loss at Sound Medical Weight Loss in Kirkland, WA. Personalized programs for effective and lasting results. Start your journey today! in Kirkland, WA ### Content #### A Sound Approach *Kirkland & Seattle Medical Weight Loss at Sound Medical Weight Loss* We know that losing weight is so much more complicated than eating less and exercising more. Obesity is a disease; in fact, obesity is a complex metabolic neuro-endocrine disorder. Sound Medical Weight Loss specializes in **medical weight loss** to help you *achieve your long-term weight loss goals with customized advice and treatments*. If you live in the Eastside Seattle area, [schedule a consultation at Sound Medical Weight Loss in Kirkland, Washington](/contact/). Dr. Christine James and her team will work with you to understand your barriers to weight loss, provide appropriate treatment, and help you meet your *weight loss goals*. Call or schedule an appointment online today. #### So Much More than a Weight Loss Program *What is Medical Weight Loss?* At our practice in Kirkland **Medical Weight Loss** is a comprehensive approach to achieving and maintaining a healthy weight, combining various strategies for long-term success. Our program offers personalized guidance and support tailored to your individual needs based on the following key strategies: #### So Unique, So YOU! *What are the benefits of Medical Weight Loss?* When considering **medical weight loss** Kirkland patients that visit us find our program is founded on evidence-based science and the understanding of the complex interrelated factors that contribute to weight gain and difficulty losing weight. These include physical (neurochemical, metabolic, and endocrine imbalances and dysfunction) psychological, environmental, genetic, and lifestyle factors that can overlap. These complex variables demand a comprehensive approach informed by what researchers and weight loss experts know. Blending a proven program methodology, medication management, nutrition and dietary counseling, mindfulness coaching, and accountability check-ins, our program offers the tools and inspiration to help you achieve and maintain your ideal weight. #### The Road to Successful Weight Loss *Your Medical Weight Loss Program* How It Works: #### So Worth It! *Program Membership* Our weight loss programs are surprisingly affordable. Because our programs are physician-supervised, the provider visits and many of the labs are covered by most insurances, helping to lower your out-of-pocket costs. Physician Visits are Billed to Insurance Let our experts guide you! All our health care providers have received advanced training and certification in obesity medicine and are contracted with most insurance carriers. Your doctor visits are billed separately from the monthly membership fee. For our cash-pay and Medicare patients, ask us about our self-pay fee structure. *The patient is responsible for insurance co-pays, deductibles, uninsured balances, lab fees, medications, supplements, and any other fees that are not covered by insurance. Monthly Program Fees Your monthly program fee includes the program support services and materials and is NOT billable to insurance. The monthly fees are your out of pocket responsibility. The monthly membership fee does NOT include the provider visits, unless you select the self pay plan. You may use your Flex Spending Account or Health Savings Account for out of pocket monthly membership fees. Quantum Medical Weight Loss Our corporate weight loss programs partner with employers to provide insurance-covered weight loss support as part of employee benefits. For questions regarding your benefits, feel free to contact us by phone or online. Employers who are interested in providing **medical weight loss** benefits for their employees, can learn more at our Corporate Plans page. For employees of Microsoft, our Quantum Medical Weight Loss program is our most comprehensive and elite corporate program and is available through your Microsoft employee benefits. Visit our [Microsoft Program](/weight-loss/weight-loss-program-costs/microsoft-weight-loss-benefits/) page or contact us to learn more about your corporate employee benefits coverage and find out if you qualify. #### So Supportive *Your Medical Weight Loss Consultation* At Sound **Medical Weight Loss**, we are with you every step of the way. We put YOU at the center of your journey and empower you with the tools for lasting success. Call today to schedule your initial 45-minute Health Evaluation with our weight loss physicians located in the Seattle area in Kirkland, WA. We look forward to partnering with you on your path to better confidence, health, and quality of life. [Book Now](https://14407.portal.athenahealth.com/) #### So Confident *Medical Weight Loss Results* Our **medical weight loss** patients make real progress through our attentive and evidence-based medical support. Although everyone’s journey is different; studies show that individuals who participate in a [medical weight loss program](/weight-loss/weight-loss-program-costs/) incorporating anti-obesity medications can lose up to 15 to 22 percent of their body weight. Weight reduction can significantly improve your health by reducing your risk factors such as heart disease, diabetes, degenerative joint disease and cancers.Just as importantly, mindfulness and nutrition coaching provide the tools for lasting success. By achieving and maintaining your ideal weight, you may find that you can participate in a wider variety of activities, enjoy self-expression through more clothing options, and act with greater confidence in your personal and professional life. Reaching a number on the scale is only one part of the picture. True success means embracing a more beautiful quality of life. #### Medical Weight Loss *Frequently Asked Questions* --- ## Nutrition Counseling **Link:** [Nutrition Counseling](https://www.soundmedicalweightloss.com/weight-loss/nutritional-counseling/) ([md](https://www.soundmedicalweightloss.com/weight-loss/nutritional-counseling/index.html.md)) **Description:** Benefit from Nutritional Counseling at Sound Medical Weight Loss in Kirkland, WA. Personalized guidance for a healthier lifestyle. Book your appointment today! in Kirkland & Seattle area ### Content #### Healthy & Sound *Support for Sustainable Eating Habits and Lasting Health Change* Nutrition affects more than weight, it influences metabolism, energy, mental clarity, and long-term health. Our **Nutrition Counseling in Kirkland, WA** offers personalized, evidence-based support to help individuals build sustainable eating habits, improve metabolic health, and manage weight as part of a comprehensive wellness plan. #### Our Nutritional Counseling Approach Our **Nutritional Counseling** begins with an evaluation of current eating habits and lifestyle factors that influence diet and health. We combine practical nutrition education with personalized strategies to promote healthy food choices, balanced meal planning, and effective behavior change. Our team helps you address challenges such as cravings, emotional eating, and environmental triggers to build long-lasting habits. Ongoing support and follow-up allow for progress monitoring, nutrition plan adjustments, and continued guidance as goals evolve. #### So Supportive *What is Nutritional Counseling?* Nutritional Counseling is a personalized, one-on-one service designed to help you understand how nutrition impacts your weight, energy, metabolism, and overall health. It can be confusing to understand all of the conflicting information on what kind of eating plan is best for you. **Nutrition counseling** provides guidance tailored to you. At Sound Medical Weight Loss we have a certified functional nutritionist on our team that will work with you to analyze your eating habits and suggest mindful adjustments, helping you cultivate a healthier, more positive relationship with food. #### So Empowered *Nutrition Counseling Benefits* By promoting sustainable dietary modifications, **nutrition counseling** is a vital part of any weight management journey. This isn’t about quick fixes it’s about equipping you with the tools to make informed choices for years to come. Whether you’re just getting started or refining your progress, counseling is tailored to your individual goals and needs. **Nutritional Counseling** may be a good fit if you: - Want sustainable weight loss without restrictive dieting - Feel stuck despite making “healthy” choices - Struggle with cravings, emotional eating, or inconsistency - Have metabolic concerns such as insulin resistance or blood sugar imbalance - Want professional guidance to support long-term lifestyle change Benefits of nutrition coaching include: #### So Sustainable *Why Choose Sound Medical Weight Loss for Nutritional Counseling?* What sets our Nutritional Counseling apart: - **Medically informed guidance** integrated within a weight-focused care model with our providers - **Functional nutrition insight** from our certified functional nutritionist with realistic approaches - **Manage weight management** in a healthy, sustainable way - **Improved energy levels** and **mental clarity** through dietary modifications We believe nutrition should feel empowering, not overwhelming, and our counseling reflects that philosophy. #### So Ready *Take the Next Step* If you’re ready to feel more confident in your nutrition choices and supported in your weight loss journey, Nutritional Counseling can help. **Learn more about** **Nutritional Counseling in Kirkland, WA** **Schedule your Nutritional Counseling appointment today** and take a meaningful step toward sustainable health. [Call to Schedule with Sarah](tel:425-636-2346) #### So Worth It *How much does Nutrition Counseling cost?* The cost of **nutrition counseling** depends on the level of support you need and the number of sessions required to help you reach your goals. Pricing can vary based on: - Session frequency & length - Additional services (such as a full nutrition assessment or customized meal planning) - Individual vs. corporate wellness programs To ensure you get the best value, our pricing includes personalized dietary guidance, tailored *nutrition plans*, and ongoing nutrition support. Contact us for specific pricing details and package options! #### Nutritional Counseling *Frequently Asked Questions* --- ## Overcoming Weight Loss Plateaus **Link:** [Overcoming Weight Loss Plateaus](https://www.soundmedicalweightloss.com/weight-loss/overcoming-weight-loss-plateaus/) ([md](https://www.soundmedicalweightloss.com/weight-loss/overcoming-weight-loss-plateaus/index.html.md)) **Description:** Struggling with a weight loss plateau? Sound Medical Weight Loss in Kirkland, WA uses physician-led care to address metabolism, hormones, lifestyle, and emotional eating—so progress resumes sustainably. ### Content #### So Strategic. So Personalized. So Sustainable. *Weight loss is rarely linear—and a plateau is not a failure. It’s feedback.* At **Sound Medical Weight Loss**, we take a physician-led deep approach to plateaus—one that looks beyond calories and willpower to uncover what your body is actually asking for next. Our programs are designed to identify and address the **biological, behavioral, and lifestyle factors** that quietly stall progress—so weight loss can resume in a way that protects your health, preserves muscle, and supports long-term success. [In Person Programs](/weight-loss/weight-loss-program-costs/) #### So Biologically Informed *Understanding what’s happening beneath the surface* Breaking a plateau starts with understanding your physiology. Every patient receives a comprehensive medical and metabolic evaluation to identify hidden barriers that standard programs often miss. #### So Behaviorally Supported *Even when the body is metabolically optimized, behaviors and habits often influence outcomes.* **Emotional Eating** Stress, fatigue, boredom, and emotional overwhelm often drive eating behaviors that feel automatic and hard to control, including **mindless snacking, late-night eating, or comfort foods**, and can derail even the best intentions. Rather than blame, we provide **mindful, supportive coaching** that helps patients recognize triggers, develop coping strategies, and build a healthier, more trusting relationship with food. **Underfeeding & Over-Restricting Calories** Severe calorie restriction can slow metabolism, increase fatigue, and trigger rebound eating—making plateaus more likely, not less. Our approach emphasizes **adequate, nutrient-dense fueling**, tailored to your metabolic rate, activity level, and health goals—so your body feels supported, not deprived. [Healthy, Sustainable Recipes](/recipes/) #### So Lifestyle - Aligned *Small daily patterns. Big metabolic impact.* [Book Online](/information/) #### So Medically Strategic *At Sound Medical Weight Loss, we approach obesity as what it truly is: a complex cardio-metabolic, endocrine disorder—not a failure of discipline or willpower.* As specialty-trained obesity medicine clinicians, we use **FDA-approved anti-obesity medications** not as “support,” but as **precision tools** that directly influence hormonal signaling, appetite regulation, insulin sensitivity, and metabolic physiology. These medications help recalibrate the systems that drive hunger, fat storage, glucose regulation, and energy balance—making sustainable weight loss biologically achievable. Modern therapies, including GLP-based medications, represent some of the **most impactful metabolic treatments developed in this decade**. Beyond weight reduction, they have been shown to support **cardiovascular health**, reduce the risk of **obesity-related cancers**, improve **fatty liver disease**, and significantly benefit conditions such as **sleep apnea** and type 2 diabetes. For many patients, they are truly **life-changing—and life-saving**. Targeted supplementation may be layered thoughtfully alongside medical therapy to support **nutrient balance, energy, recovery, and metabolic resilience**, always guided by individual physiology and lab data. Together, this integrated, physician-led strategy allows us to treat the *root biology* of obesity—while supporting long-term health and durability of results. #### Medical Weight Loss Medications vs Supplements *"Used together strategically, medications and supplements help patients overcome plateaus, boost energy, and achieve lasting weight loss."* #### Frequently Asked Questions #### The Sound Difference *At Sound Medical Weight Loss, plateaus aren’t endpoints—they’re invitations to refine your care.* Through **physician-led evaluation, personalized strategy, and compassionate support**, our team helps patients move beyond stalled progress toward sustainable, confident weight loss. **So Strategic. So Supported. So Sound.** --- ## Ozempic **Link:** [Ozempic](https://www.soundmedicalweightloss.com/weight-loss/ozempic/) ([md](https://www.soundmedicalweightloss.com/weight-loss/ozempic/index.html.md)) **Description:** Stop the food noise. Physician-led Kirkland Ozempic & semaglutide programs in Kirkland & Seattle. Protect your muscle and metabolic health. So Targeted. Book today. Kirkland ### Content #### Beyond the Headlines *Ozempic: The Sound Approach to Metabolic Health* You can’t open a news app or scroll through Instagram without seeing the name. **Ozempic** has become shorthand for weight loss in the modern cultural conversation. But at **Sound Medical Weight Loss**, we need to separate the viral trends from the medical reality. This is not a vanity drug. It is a powerful metabolic intervention. For patients in **Kirkland** and the greater **Seattle** area, the question shouldn't just be "How do I get Ozempic?" It should be, "Who has the expertise to manage my metabolic health safely?" Dr. Christine James views these medications through the lens of longevity and internal health. We don't use these tools to help you fit into a dress for a weekend; we use them to correct the hormonal signaling errors that have made **weight management** a lifelong struggle. Whether you see us in our **Kirkland** clinic or join our **Washington state** telehealth program, you receive physician-led care that prioritizes your safety and long-term success. #### So Scientific *What Is Ozempic and How Does It Work?* **Ozempic** is the brand name for **semaglutide**, a GLP-1 receptor agonist. While it was originally FDA-approved for the treatment of Type 2 Diabetes, its ability to induce significant weight reduction changed the landscape of obesity medicine. It works by mimicking a natural hormone your gut produces after eating. This hormone performs three critical tasks: - **Regulates Insulin:** It helps your pancreas release the right amount of insulin when blood sugar is high. - **Slows Digestion:** It delays gastric emptying, meaning food stays in your stomach longer, physically keeping you full. - **Signals the Brain:** It targets the hypothalamus, the appetite control center, to signal satiety. [.title-xs]A Note on Labeling:[] It is important to understand the nuance of labeling. Ozempic is FDA-approved for diabetes. Wegovy is the exact same molecule (semaglutide) but is FDA-approved specifically for those with overweight or obesity with different dosing protocols. At Sound Medical, our expert providers navigate these distinctions to find the appropriate, covered, or available medication for your specific clinical needs. #### So Quiet *Silencing the Food Noise with Ozempic* If you have never struggled with obesity, you likely don't understand food noise. It is the constant, intrusive mental chatter about food. *What am I eating next? Is there enough? I shouldn't have eaten that. I’m still hungry.* For many of our patients, this noise is deafening. It is not a lack of willpower; it is a biological drive. **Semaglutide** turns the volume down. When the noise stops, you gain the mental bandwidth to make intentional choices. You aren't white-knuckling through a diet. You are simply eating when you are hungry and stopping when you are full, a sensation that many of our patients haven't felt properly in years. This mental relief is often just as valuable as the physical changes. [Book Online](/information/) #### So Targeted *Who Is a Candidate for Ozempic?* This medication is not for someone looking to drop five pounds. It is serious medicine for a chronic condition. Dr. James evaluates candidates based on strict medical guidelines to ensure safety. Generally, we consider *GLP-1 therapies* for patients who: - Have a **BMI of 30 or higher** (clinical obesity). - Have a **BMI of 27 or higher** with weight-related comorbidities, such as **high blood pressure**, high cholesterol, or sleep apnea. We also screen for contraindications. Patients with a personal or family history of medullary thyroid carcinoma or Multiple Endocrine Neoplasia syndrome type 2 (MEN 2) are not candidates. We will review your full medical history during your initial consultation to ensure this is the safe path for you. #### So Much More *The Sound Protocol vs. Standard Prescriptions* Here is the uncomfortable truth about the current weight loss boom: You can get a prescription online from a faceless provider in five minutes. **But getting the drug is not the same as getting the care.** Rapid weight loss without medical supervision often leads to "sarcopenic obesity.” Where you lose weight on the scale, but a significant portion of that loss is muscle mass, not fat. This damages your metabolism and makes long-term maintenance nearly impossible. [.title-xs]The Sound Medical Difference:[] - **We Protect Your Muscle:** We use the **SECA Body Composition Analyzer** at every in-person visit. We track your fat mass vs. muscle mass. If you are losing muscle, we intervene immediately with nutritional adjustments. - **Naturopathic Support:** Dr. James is both an Obesity Medicine Specialist and a Naturopathic Doctor. We manage side effects naturally, support your gut health, and ensure your energy levels remain high. - **Protein Pacing:** You cannot starve yourself to health. We teach you how to fuel your body with adequate protein to support the metabolic shifts occurring from the medication. #### So Accessible *In-Person in Kirkland or Online Across Washington* We believe *expert obesity care* should be accessible whether you live on the Eastside or anywhere else in Washington. #### So Safe *Managing Ozempic Side Effects* Transparency is key to trust. **Ozempic** and semaglutide can cause side effects, most commonly nausea, heartburn, or digestive changes. We don't tell you to just “push through it.” We use a low and slow titration protocol, increasing your dosage gradually to allow your body to adapt. Because of our naturopathic background, we also prescribe specific supplements and dietary strategies to mitigate nausea before it starts. Most side effects are temporary and manageable with the right support. [.title-xs]Addressing Shortages[] When the brand-name medications are on FDA shortage lists, we prioritize your continuity of care. We have vetted relationships with strictly regulated 503B and 503A compounding pharmacies to ensure safe access to treatment when the commercial supply chain fails. #### So Worth It *Ozempic Cost and Insurance Reality* One of the most common questions we receive is about coverage. Insurance coverage for **Ozempic** is typically restricted to patients with a Type 2 Diabetes diagnosis. **Wegovy** (semaglutide for weight loss) has broader coverage but depends entirely on your specific employer and plan. During your [consultation](/Patient-Portal-Book-Now/), we help you navigate these benefits. If insurance does not cover the medication, we offer transparent pricing for our medical management program. View this not as an expense, but as an investment in your future. By addressing obesity now, you are actively preventing costly, life-altering conditions like diabetes and heart disease down the road. #### So Breaking Barriers *Schedule Your Ozempic Consultation* You don't need another diet. You need a medical strategy. Whether you are ready to start **Ozempic** or want to explore which GLP-1 therapy is right for you, Dr. Christine James and the team at Sound Medical Weight Loss are here to guide you. [Schedule In-Person Consult](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### Ozempic *Frequently Asked Questions* --- ## Semaglutide **Link:** [Semaglutide](https://www.soundmedicalweightloss.com/weight-loss/semaglutide/) ([md](https://www.soundmedicalweightloss.com/weight-loss/semaglutide/index.html.md)) **Description:** Learn what semaglutide is, how it supports weight loss, and who it may help with physician-guided care in Kirkland, Seattle, and across Washington. in Kirkland, WA ### Content #### A Smarter, Medically-Guided Approach to Weight Loss At Sound Medical Weight Loss, we understand that weight is not simply about willpower. Biology plays a powerful role: shaping hunger, metabolism, cravings, and how your body responds to food over time. Many of our patients come to us doing everything “right,” but still feeling stuck. Semaglutide is an FDA-approved weight loss treatment that is one of the most effective medical tools we have today to help shift that biology. When used appropriately, it can reduce appetite, quiet food noise, and support meaningful, sustainable weight loss. But medication alone is not the solution. At Sound, semaglutide is thoughtfully prescribed within a physician-guided plan that includes provider oversight, metabolic support, and ongoing support for long-term success. We offer both in-person care in our Kirkland office and a structured online program for patients throughout Washington. #### Understanding a Modern Approach to Medical Weight Management *What is Semaglutide?* Semaglutide is an FDA-approved medication in a class called GLP-1 receptor agonists. It is used to support chronic weight management in adults with obesity, or those with excess weight and related health conditions, when paired with a reduced calorie diet and increased physical activity. In practical terms, semaglutide helps regulate appetite. Many patients find they feel full sooner, stay full longer, and spend less time thinking about food. This creates space to follow through on healthier habits without the constant internal struggle. Rather than forcing weight loss through restriction, semaglutide works with your physiology to make change more achievable. #### Why Medical Guidance Matters *Not All Semaglutide Care Is the Same* Many patients today are being offered semaglutide through easy online options or even AI-generated platforms. While convenient, these models often focus on the prescription alone, without fully addressing the underlying biology, long-term strategy, or safety considerations. At Sound, treatment begins with a comprehensive medical evaluation and continues with ongoing provider oversight. Dosing, response, side effects, and metabolic changes are carefully monitored and adjusted over time. Because sustainable weight loss is not just about access to medication, it’s about how it’s used. #### Key Details to Know Before You Begin *Semaglutide At A Glance* #### Appetite, Cravings, and Weight Begin to Shift *What Semaglutide Can Support* Our patients are not looking for something trendy. They are looking for relief from the cycle of dieting, hunger, cravings, and regain. For many people exploring semaglutide treatment, the goal is not only to lose weight, but to make eating patterns feel more stable and less exhausting. Semaglutide may help support: - More consistent appetite control - Reduced cravings and food noise - Improved portion awareness without constant effort - Greater stability in eating patterns - Progress through weight loss plateaus - A more sustainable path to long-term weight management At Sound, semaglutide treatment is part of a broader plan that can include nutrition guidance, metabolic support, ongoing support, and regular follow-up with a health care professional. [Schedule Your Consultation](/contact/) #### How Semaglutide Shifts Your Biology *How Does Semaglutide Work?* Semaglutide mimics a natural hormone in the body called GLP-1, which helps regulate hunger, fullness, and blood sugar. It works in two primary ways: - Slowing how quickly food leaves the stomach - Influencing appetite centers in the brain For many patients, this reduces the intensity of hunger signals that can otherwise make weight loss feel like a constant uphill battle. This isn’t about forcing fat loss, it’s about lowering the biological resistance that makes sustainable weight loss so difficult. #### Semaglutide, Wegovy, and Ozempic *Understanding the Differences That Matter for Your Care* Semaglutide is the active ingredient found in Wegovy and Ozempic. - Wegovy is FDA-approved for chronic weight management and for reducing the risk of major adverse cardiovascular events in certain adults with established cardiovascular disease and obesity or overweight. - Ozempic is FDA-approved for adults with type 2 diabetes and to reduce the risk of major adverse cardiovascular events in adults with type 2 diabetes and established cardiovascular disease. While the ingredient is the same, the treatment plan is not. Choosing the right medication, dose, and treatment plan calls for a careful medical evaluation. At Sound Medical Weight Loss, that decision is based on your medical history, current medications, body weight goals, blood sugar concerns, lifestyle, and family history. #### Who Is a Good Candidate? *When Semaglutide May Be the Right Fit* Semaglutide may be appropriate for adults with obesity, or those with excess weight and related health concerns, who need more than diet and exercise alone. #### Your Experience at Sound *What to Expect from a Physician-Guided Program* This is where Sound Medical Weight Loss is different from a medical spa or online GLP-1 mill. Your care begins with a comprehensive medical evaluation, including your health history, prior weight loss efforts, and metabolic considerations. From there, we build a personalized plan that includes: - Thoughtful medication selection and dosing - Nutrition and lifestyle guidance - Body composition tracking for in-person patients - Ongoing monitoring and follow-up We monitor progress, side effects, and weight trends over time. That ongoing support is a major part of how a semaglutide weight loss program stays safe, useful, and sustainable. Sound offers that care in Kirkland and through its Washington online program. #### A Prescription Alone Isn’t a Plan *Why Support Changes Outcomes* Semaglutide can be highly effective, but results vary widely depending on the level of support around it. Without guidance, patients often struggle with: - Inconsistent results - Muscle loss - Plateaus - Regain after stopping medication At Sound, medication is one part of a structured, physician-guided program that includes nutrition, metabolic support, and ongoing follow-up. This is what allows results to not only happen, but last. #### So Ready *Simple Steps Before Your Visit* Preparation is simple. - Bring a current medication list - Be ready to discuss your health history - Share any relevant family history - Consider your current dietary habits and challenges This helps us build a plan that is both safe and effective. #### Understanding Dosing, Schedule, and Routine *How Semaglutide Is Taken* Semaglutide is most commonly taken as a once-weekly injection. It is administered under the skin in the abdomen, thigh, or upper arm. We monitor you closely for side effects and increase the dose gradually based on your individual response to semaglutide. Close monitoring and medical supervision reduces your risks of side effects. Consistency is key to achieving the best results. [Call to make your first appointment](tel:425-636-2346) #### Early Changes, Adjustments, and Progress *What to Expect After Starting* Most patients notice subtle changes at first. Hunger becomes quieter. Portions feel more manageable. The constant pull toward food begins to ease. This creates space to follow through on healthier habits with less internal resistance. Some patients may experience temporary side effects as their body adjusts. These are typically manageable with proper guidance. The most common side effects are nausea, constipation, diarrhea, or heartburn. Less common side effects may include bloating, vomiting, belching, stomach pain, and low blood sugar in people with type 2 diabetes. #### When Will You See Results? *A Realistic Timeline for Noticeable Results* Many patients notice appetite changes within the first few weeks. More visible weight loss tends to develop gradually over three to six months as consistency improves. Semaglutide supports sustainable change. It is not a quick fix, but a powerful tool when used appropriately. Clinical trials for Wegovy were designed around long-term treatment, a reduced-calorie diet, and increased physical activity counseling, lasting for 6 to 18 months. Semaglutide works best inside a full weight management plan, not as a stand-alone treatment. #### Designed for Long-Term Success *How Long Do Results Last?* Many weight loss programs focus on rapid results. But what happens after? At Sound, we focus on what comes next, helping you maintain progress, protect your metabolism, and transition into a sustainable long-term plan. Weight management is a long-term process. Obesity is a chronic metabolic disease and should be treated as such. The goal is not just to lose weight. It’s to build a foundation that supports your health for years to come. At Sound, we build plans that extend beyond initial weight loss. Depending on response, side effects, and changing health goals we build a plan that supports your real life. With Sound’s ongoing and flexible medical support, our patients are maintaining their weight loss goals indefinitely. #### Safety and Side Effects *What to Know Before and During Treatment* Semaglutide is a highly effective medication, but it requires proper medical oversight. Potential side effects may occur depending on your health history. Your provider will guide dosing, monitor your progress, and adjust treatment as needed to ensure safety and effectiveness. Important risks and warnings in current prescribing information include thyroid C-cell tumors, pancreatitis, gallbladder disease, increased risk of low blood sugar in some patients with diabetes, kidney problems made worse by dehydration, hypersensitivity reactions, diabetic retinopathy complications in some patients with type 2 diabetes, and increased heart rate. Call your doctor immediately or seek urgent care if you have severe stomach pain that will not go away, severe nausea with ongoing vomiting, swelling of the face or throat, trouble breathing, or signs of a serious allergic reaction. Patients should also contact their healthcare professional if blood sugar is dropping too low, if vision changes develop, or if symptoms suggest pancreatitis or gallbladder problems. #### Start Your Care *Semaglutide Care in Kirkland, Seattle, and across Washington* If you’re ready to explore whether semaglutide is right for you, we’re here to guide you. We offer in-person care in Kirkland and structured online programs throughout Washington State. [Schedule Your Consultation](/contact/) #### Semaglutide *Frequently Asked Questions* --- ## Sound Online Program **Link:** [Sound Online Program](https://www.soundmedicalweightloss.com/weight-loss/sound-online-weight-loss-program/) ([md](https://www.soundmedicalweightloss.com/weight-loss/sound-online-weight-loss-program/index.html.md)) **Description:** At Sound Medical Weight Loss, we know weight loss requires a comprehensive process. At our practice in Kirkland weight loss programs are not just about eating less, exercising more, or substituting meals with a protein powder. We provide a comprehensive plan to help you transform completely - inside and out, even online from the comfort of your home for those that qualify. ### Content #### Sound Online Weight Loss: *Physician-Led, Comprehensive Care for Sustainable Weight Management* Experience our best-in-class weight management program on our new online platform. Not just medication. Expect expert guided care grounded in medical oversight, personalized planning, and long-term safety and sustainability. Proudly serving residents in Washington State. #### The Sound Online Difference *More Than Just a Weight-Loss Prescription* At Sound Online, you’re not entering another app-based pharmacy or quick-script service. You’re joining a **physician-led, comprehensive care program** that prioritizes *long-term safety and sustainability*. Unlike big commodity companies that focus solely on medications, our approach integrates medical expertise, behavior support tools, a custom App, and ongoing monitoring. Dr. Christine James ND, Obesity Medicine Expert, Founder says*, “Many online programs simply dispense medication with minimal medical oversight — but that’s not how lasting change happens. With Sound Online, you can expect higher level of care – not just a prescription”* #### Sound Online Weight Loss – Done the Right Way *Included in Your Monthly Membership - $299/month* · Comprehensive oversight by an obesity medicine specialist · Medical insight, continuity and personalized medication management · Regularly scheduled telemedicine check-ins to adjust treatment plans · Expert guided care and support through the Sound Weight & Wellness App · Tools to track progress, manage side effects, and stay motivated *(Medication costs are separate and vary based on type and pharmacy choice)* *Your GLP medication options are discussed with our expert obesity medicine providers and shipped directly to you.* #### How It Works — Your Path to Success #### Why Medical Expertise Matters Online weight-loss medications have become widely available, but **not all programs are created equal**. Many services provide medications without robust medical oversight — which can lead to suboptimal outcomes or unmanaged side effects. At Sound Online, our programs are led by clinicians who understand weight management as the complex, metabolic process it is — not just a prescription transaction. We provide structured medical supervision, education, and ongoing care because that’s how *real, sustainable progress* is made. #### Comparison Snapshot #### What Our Patients are Saying Dr. James is the most compassionate, knowledgeable, precise, and caring physician I've ever had the privilege to be treated by. She's absolutely brilliant, I couldn't be more thankful to be under her care. I've lost weight, improved my over health, developed more coping skills for triggering situations, and I feel more confident in myself! Dr. James finally helped in places other doctors could not - she found a way to make my most difficult symptoms completely manageable. I feel set up for success, like I can do this (on my own timeline, which she supports!), and I'm enjoying my life while doing it. I never thought I would find a sustainable solution like this- it's a blessing. -Patient from 2023 [View Testimonials](/testimonials/) #### Ready to Begin? *Schedule Your First Appointment with a $49 deposit* To secure dedicated time with your provider, a $49 deposit is required. This visit is a 30-minute medical consultation designed for our Sound Online Program. If you choose to move forward with the Online Program, your $49 deposit will be applied toward your first month’s membership fee of $299. If you choose one of our other programs, the $49 will be applied toward your initial medical visit, which is billed to your insurance or available at a $250 cash rate. If you choose NOT to move forward with care, the $49 deposit is retained and no additional charges will apply. By reserving your appointment, you acknowledge and agree to these terms. [Reserve Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### Sound Online Weight Loss Program *Frequently Asked Questions* *_________________________________* #### prepare for success *Your Pre-Visit Instructions* Congratulations on your scheduling your first appointment! Read about next steps and what to do to prepare for a successful provider visit [Pre-Visit Instructions](https://www.soundmedicalweightloss.com/prepare-for-success/) #### Your Journey, Your Pace *Stay Connected Until You're Ready* Get more details delivered to your inbox. Our online program was designed to meet you where you are — offering convenience, flexibility, and expert support for everybody, every background, and every stage of life. We believe wellness should be accessible and inclusive, and we’re here to provide real tools for real life, no matter your path or pace. --- ## Sound Pregnancy Program **Link:** [Sound Pregnancy Program](https://www.soundmedicalweightloss.com/weight-loss/sound-pregnancy-program/) ([md](https://www.soundmedicalweightloss.com/weight-loss/sound-pregnancy-program/index.html.md)) **Description:** Kirkland & Seattle Healthy Pregnancy & Postpartum Program at Sound Medical Weight Loss. ### Content #### Welcome *Kirkland & Seattle Healthy Pregnancy & Postpartum Program* Congratulations on your pregnancy! We are honored to support you through this transformative time in your life, as your body undergoes remarkable changes in preparation for the arrival of your little one. Our dedicated team is here to assist you throughout your entire pregnancy journey, from your first appointment through your postpartum health check, and beyond. #### So Healthy for Mother & Baby *This program is designed to support you through a healthy pregnancy journey* We believe that prioritizing **healthy nutrition during pregnancy** supports both you and your baby with the essential nutrients needed for fetal development and overall well-being. Making intentional food choices may also help reduce the risk of complications such as: - Helps reduce risk of gestational diabetes (high blood sugar) - Supports healthy blood pressure and lowers risk of preeclampsia - Promotes appropriate weight gain, which may reduce likelihood of cesarean delivery #### Prefer a self-guided journey? *Join for just $149 per trimester* The Sound Beginnings App-Only* experience provides instant access to our expert content: - Fetal Development Nutritional Recommendations - Micro/Macronutrient In-App Guidance - Weekly Gestational Content - Food & Exercise Tracking - Pregnancy Tips & “What to Expect” - Trimester Specific Content *This option does not include provider visits, medical evaluation, or direct messaging with a provider and is not a substitute for personalized medical care. This program is not to replace your OB care; you must be under the care of an OB specialist throughout this program. #### Need More Guidance? *Want more personalized support?* Upgrade anytime to our in-person program for direct provider guidance, messaging access, and a more tailored approach to your pregnancy journey. [Schedule Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### So Guided & Supportive *Your Pregnancy or Postnatal Goal* We’re here to help you develop safe exercise habits and nutritious eating habits to support your remarkable journey in the next several months. Maintaining a healthy weight is crucial to prevent complications like hypertension, preeclampsia, gestational diabetes, and having a large-for-gestational-age baby. By empowering you to adopt a balanced lifestyle and whole food nutrition, our program aims to enhance your well-being during pregnancy to ensure short and long-term health benefits for both you and your baby. We focus on guiding you through appropriate weight gain, which can lead to smoother postpartum recovery and help with your weight loss journey after childbirth. #### A Sound Beginning Start *Schedule Your Consultation* Do one of the best things you can do for your baby and yourself by working with one of our experienced weight loss doctors before, during, and after pregnancy. Carrying excess weight can make it more difficult to become pregnant and put you and your baby at higher risk for several medical conditions, such as gestational diabetes and high blood pressure. Our weight loss physicians located in the Seattle area in Kirkland, WA, specialize in helping women safely manage their weight to ensure a **healthy pregnancy** for both mom and baby. Call to schedule your consultation with one of our caring and knowledgeable providers in Kirkland, WA, today, [Schedule Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### Healthy Pregnancy & Postpartum Plan *Frequently Asked Questions* --- ## Tirzepatide **Link:** [Tirzepatide](https://www.soundmedicalweightloss.com/weight-loss/tirzepatide/) ([md](https://www.soundmedicalweightloss.com/weight-loss/tirzepatide/index.html.md)) **Description:** Learn how tirzepatide supports weight loss at Sound Medical Weight Loss in Kirkland, with in-person care and online treatment across Washington. in Kirkland, WA ### Content #### Support Where It’s Most Needed *Kirkland & Seattle Tirzepatide at Sound Weight Loss* GLP-1s and prescription weight loss medications have become widely known, but most people still don't really know the details. They know the names and hear dramatic success stories, then realize they still have basic questions about how treatment works and what day-to-day life on the medication actually looks like. **Tirzepatide** is one of those medications, and it's one of the most effective. At Sound Medical Weight Loss, it is prescribed as part of a physician-led medical weight loss program for patients in Kirkland, the Seattle area, and across Washington through our online care program. The goal is to build a treatment plan that helps reduce appetite, support weight loss, and make long-term change more manageable. #### So Foundational *What Is Tirzepatide?* **Tirzepatide** is the active ingredient in *Zepbound* for weight loss. It is an injectable prescription medication used with a reduced-calorie diet and increased physical activity to help eligible adults with obesity, or overweight with certain weight-related conditions, lose weight and keep it off. It works through two hormone pathways, GLP-1 and glucose-dependent insulinotropic polypeptide, also called GIP. These affect appetite, fullness, digestion, and blood sugar regulation. #### So Supportive *What Can Tirzepatide Help With?* **Tirzepatide** is used for *medical weight loss*, and a lot of the first changes show up in everyday life. Many patients feel fuller sooner, think about food less often, and find it easier to stay consistent with an eating plan. Obesity is influenced by hormones, metabolic set points, digestion, insulin response, and appetite signaling. This treatment can help patients looking to *achieve significant weight loss*, steadier weight management, better blood sugar control, and stronger overall metabolic health. It can also support people dealing with obesity-related concerns like high blood pressure, obstructive sleep apnea, and cardiovascular health risks as part of a physician-guided plan. [Schedule Your Consultation](/contact/) #### So Precise *How Does Tirzepatide Work?* **Tirzepatide** works on hormone signals involved in hunger, fullness, digestion, and blood sugar. That means people can feel satisfied sooner, think about food less often, and have an easier time sticking with their plan. It can also slow digestion, which is part of why some patients feel full longer. That same effect can shape how the medication feels from week to week, especially early on or after a dose increase. Appetite changes, side effects, and meal tolerance can all shift as treatment gets underway. For this reason, the medication should only be taken under the guidance of a qualified provider. #### So Personalized *Who Is a Good Candidate for Tirzepatide?* **Kirkland Tirzepatide** can be a good fit for adults with obesity or weight-related health concerns who want medical support and are ready for follow-up along the way. Many patients who consider it have already tried diet changes, exercise, calorie tracking, or other weight loss plans and still have trouble making progress that lasts. Some patients with diabetes may also be candidates, though the medication plan needs extra attention when blood sugar or low blood sugar risk is part of the picture. #### So Thorough *What Happens During a Tirzepatide Consultation?* At Sound Medical Weight Loss, the visit starts with your medical history, previous weight loss attempts, current medications, current symptoms, and goals. Your provider may also review recent lab work or recommend updated blood work when it would help guide treatment more safely. From there, your provider builds a plan around your health, your goals, and how the medication is likely to fit into daily life. That can include **tirzepatide** or other weight loss medication, follow-up timing, dose changes, side-effect support, and the guidance needed to make treatment useful beyond the prescription itself. #### So Guided *How Do Tirzepatide Injections Work?* **Tirzepatide is given as a once-weekly injection under the skin**. Approved injection sites include the abdomen, thigh, or the back of the upper arm when another person gives the injection. The injection site should be rotated each week. If you miss a dose, it can usually be taken within 4 days, or 96 hours. After that, the missed dose should be skipped and the regular dosing day resumed. Doses should stay at least 72 hours apart. #### So Well Planned *How Should I Prepare for Tirzepatide?* For **Tirzepatide** Kirkland prospects will need to prepare in the following ways: - Gather your current medication list. - Bring recent lab work if you have it. - Be ready to talk through previous diet and exercise efforts honestly. - Write down questions about side effects, missed doses, blood sugar, and injection technique. - Plan for regular follow-up from the beginning. #### So Manageable *What Should I Expect After Starting Tirzepatide?* Most patients notice appetite changes before they notice visible body changes. **Appetite often eases first**. Portions can be smaller. Snacking becomes less frequent. Those early shifts can make a balanced diet, lifestyle changes, and a sustainable exercise plan easier to follow over time. Some patients may also experience nausea, indigestion, constipation, vomiting, abdominal discomfort, or injection site reactions while the body adjusts. Hydration matters, especially when gastrointestinal side effects are more intense, because dehydration can make kidney problems worse. [Call to make your first appointment](tel:425-636-2346) #### So Worth The Wait *When Will I Notice Results From Tirzepatide?* Early changes often show up in appetite, fullness, and food cravings. Weight trends become clearer over time with consistent treatment, follow-up, and lifestyle support. Significant weight loss depends on dose tolerance, ongoing monitoring, and how well the plan fits the patient. A practical **Tirzepatide** timeline looks like this: - Early Phase: Appetite and fullness cues begin to shift - Middle Phase: Eating patterns feel easier to manage - Longer-Term Phase: Progress builds through treatment consistency, activity, and follow-up care #### So Many Options *Tirzepatide vs. Other Options* **Tirzepatide** is one of several prescription options used in medical weight loss. Other treatments may include [semaglutide](/weight-loss/semaglutide/), phentermine, Qsymia, Contrave, or Saxenda, depending on your health history, appetite patterns, blood sugar concerns, and how much support you need with hunger and long-term weight management. Some medications work by reducing appetite. Others help with cravings, fullness, or portion control in different ways. At Sound Medical Weight Loss, the right option depends on the person in front of us. Some patients do well with Tirzepatide, while others are better served by a different medication, a broader in-person program, or online care combined with nutrition and follow-up. The goal is to choose a treatment that fits your body, your medical history, and the kind of support you need to stay consistent. #### So Sound *Why Choose Sound Medical Weight Loss for Tirzepatide?* Sound Medical Weight Loss was built around the idea that *weight loss care* should be medical, supportive, and realistic. Founder [Dr. Christine James](/about/naturopathic-doctor-dr-james/) has advanced training in obesity medicine, and the practice approaches treatment with the understanding that weight gain and weight loss are shaped by hormones, metabolism, appetite, and long-term patterns, not willpower alone. That philosophy shows up in the structure of care. Patients receive physician-led treatment, ongoing monitoring, and a plan that can include medication, nutrition support, and follow-up over time. Patients in Kirkland and the Seattle area can be seen in person, and eligible patients across Washington can access care online through the same medically guided model. #### So Ready To Start *Schedule Your Tirzepatide Consultation* If you are looking for **Tirzepatide in Kirkland**, a [physician-led weight loss program](/weight-loss/medical-weight-loss/) near Seattle, or online medical weight management anywhere in Washington State, schedule a [consultation](/contact/) with us at Sound Medical Weight Loss at [425-636-2346](tel: 425-636-2346). #### Tirzepatide *Frequently Asked Questions* --- ## Weight Loss Medication **Link:** [Weight Loss Medication](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-medication/) ([md](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-medication/index.html.md)) **Description:** Stop the food noise. Our Kirkland medical weight loss program combines FDA-approved medications with holistic support. So effective. So you. Schedule your consult. in Kirkland, WA ### Content #### The Sound Care You Deserve *Kirkland & Seattle Weight Loss Medication at Sound Weight Loss* You know the frustration. You diet, you exercise, and the scale barely moves. Or it moves, then creeps right back up. We are done blaming willpower. The science is clear: hunger and cravings are biological, not moral failings. **Medication** targets these biological drivers, effectively turning down the volume on "food noise" so you can finally hear yourself think. Dr. Christine James and the team at Sound Medical Weight Loss in Kirkland cut through the media hype. We make safe, informed decisions about your health. This is a medical treatment for a metabolic issue. We use evidence to help you gain control over your eating habits. If you are ready for a different approach and live in the Eastside Seattle area, call us or book an appointment online. #### So Specialized *What Medications Are Approved for Weight Loss?* We have effective FDA-approved options for pre-obesity and obesity. These aren't magic pills, but they are powerful tools when paired with medical supervision. Dr. James uses them to level the playing field. For too long, doctors said, "Eat less and move more." We now know that hormones and metabolic set points fight back. The medications we prescribe work with your body’s chemistry to regulate digestion and insulin response. They give you the physiological support to make lifestyle changes stick. Our medical weight loss programs build the strategy. The medication breaks down the barriers. You won't do this alone; we monitor you closely with dietary guidance, medical checks, and mindfulness support. We prescribe medications like Wegovy, Zepbound, Phentermine, Qsymia®, Contrave®, or Saxenda® based on your specific clinical profile. Insurance coverage varies by plan. If FDA shortages occur, we look for safe compounded formulas to keep your treatment on track. #### So Scientific *Understanding How Medical Weight Loss Works* To understand why medical weight loss is effective, we have to look at the biology of obesity. It is a complex, chronic disease. It is not simply a matter of eating too much. Your body has a "set point"—a weight range it fights to defend. When you cut calories and increase exercise, your body often responds by slowing your metabolism and increasing hunger hormones. This is why long-term success is so difficult with diet and exercise alone. Modern medications change this equation. Many of the most effective options, such as GLP-1 agonists, work by mimicking natural hormones in your body. These injections do two primary things. First, they slow down how quickly your stomach empties. This helps you feel full faster and stay full longer. Second, they target the appetite centers in the brain. They quiet the "food noise"—that constant mental chatter about what you are going to eat next. When you remove the constant fight against hunger, you can finally focus on making healthy habits that last. You can make rational decisions about food rather than reactive ones driven by intense cravings. At our Kirkland medical weight loss clinic, we don't just hand you a prescription. We use these tools to facilitate a comprehensive treatment plan. We monitor your body composition, ensuring that you are losing excess body fat rather than vital muscle mass. This focus on overall health is what separates a clinical approach from a fad diet. #### So Effective *What Issues Can Weight Loss Medication Help Address?* IMedication acts as a lever. When weight feels like an uphill battle, this tool shifts the momentum. - Quieting the Food Noise: This is the biggest change patients report. The constant mental chatter about your next meal stops. You gain the headspace to make choices rather than reactions. This breaks the cycle of stress-induced snacking. - Consistency: Medication brings stability. By reducing appetite or preventing fat absorption, losing weight becomes a steady process rather than a struggle. - Metabolic Health: Reducing insulin resistance helps balance blood sugar. This is critical for anyone managing pre-diabetes or type 2 diabetes. - Emotional Wellness: The ups and downs of dieting take a toll. Medication provides relief, helping you feel in control. - Physical Comfort: Excess weight limits movement. Even a small reduction eases joint pain and makes daily life manageable. At Sound Medical, Dr. Christine James listens to your history. We build a plan that fits your life, not a template. #### So Excited for A New Path *Are Weight Loss Medications Right For Me?* This is serious medicine. We aren't here for vanity pounds. We treat patients facing real health risks. If you have high blood pressure, high cholesterol, or sleep apnea, or simply feel your weight threatens your future, we need to intervene. We look for candidates with a BMI of 30 or higher, or a BMI of 27 to 29 with weight-related conditions. If you meet these criteria, medication can reduce severe hunger and bingeing. It supports portion control. It makes staying on a plan possible. For those who don't meet the criteria for prescription medication, we also offer natural appetite suppressants to help focus your healthy eating plan. #### So Comprehensive *A Holistic Approach to Weight Loss* We offer medical weight loss Kirkland residents rely on because we look at the whole person. A prescription is just one piece of the puzzle. To achieve long-term success, we must address the factors that contributed to weight gain in the first place. Our holistic approach integrates nutrition, behavioral health, and lifestyle coaching. We know that sleep, stress, and emotional health play massive roles in your ability to lose weight. If you are sleeping poorly, your hormones will work against you. If you are chronically stressed, your body holds onto excess weight. Your treatment plan will include nutrition counseling that goes beyond counting calories. We focus on balanced macronutrients. We may recommend supplements like amino acids to protect your lean muscle mass while you are in a caloric deficit. Preserving muscle is vital for keeping your metabolism high. We also focus on behavior. We help you identify triggers for emotional eating and give you tools to manage stress without turning to food. This comprehensive approach ensures that when you reach your weight loss goals, you have the skills to stay there. #### So Beneficial *Weight Loss Medication Benefits* The benefits go beyond the number on the scale. Weight loss medication clears the path for better health. #### So Supported *The Patient Experience: What to Expect* Starting a weight loss program is a commitment, and we want you to feel fully supported from day one. Here is what your weight loss journey looks like at Sound Medical. **1. The Consultation and Thorough Assessment ** Everything starts with a deep dive. Your initial consultation includes a thorough assessment of your medical history, current medications, lifestyle, and weight loss goals. We use the SECA body composition analyzer to get a baseline of your muscle, fat, and water mass. This data helps us create a treatment plan specific to you. **2. Customizing Your Plan** Based on your labs and assessment, Dr. James and her team will discuss the best medications for your unique needs. We explain how the injections or oral medications work, how to administer them, and what results to expect. We also outline your nutrition and exercise targets. **3. Ongoing Management and Support ** Once you begin treatment, you are never alone. We provide support tailored to your progress. You will have regular check-ins to track your results on the scale and the body composition analyzer. We adjust dosages as needed to maximize benefits and minimize side effects. You have access to our team via our messaging system for any questions that pop up between visits. **4. Transition to Maintenance ** The goal is not just to lose the weight but to keep it off. As you near your goal, we shift focus to maintenance. We slowly taper medications if appropriate and lean heavily on the healthy habits you have built. #### So Comfortable *Addressing Injections and Administration* We understand that many effective weight loss drugs, such as semaglutide and tirzepatide, are administered via injections. For some clients, the idea of giving themselves a shot is intimidating. We want to put your mind at ease. Modern injections are designed for patient comfort. They typically come in pre-filled pens with extremely fine needles. Most patients report that they barely feel it. During your consultation, we will walk you through the process, demonstrating exactly how to use the pen. We can even do the first one with you in the office so you feel confident. If you are absolutely opposed to injections, we can discuss oral alternatives. However, many patients find that the weekly convenience of injections outweighs their initial hesitation. Whatever your preference, we will find a solution that you can manage effectively. #### So Forward-Thinking *Addressing Excess Skin and Body Contouring* Significant weight loss is a massive achievement, but it can sometimes leave you with loose skin or stubborn pockets of excess body fat that diet and exercise cannot touch. This is a common part of the weight loss journey, especially for those who lose a significant amount of weight. At Sound Medical, we think about the end result from the beginning. We integrate aesthetics into your medical weight loss plan. We offer non-surgical body contouring treatments like WarmSculpting with SculpSure and skin tightening with TempSure. These treatments help address excess skin and refine your new shape. By combining medical weight loss with aesthetic support, we help you achieve a look that matches how great you feel. You don't have to seek out a separate clinic or doctor for these finishing touches. We handle your overall health and your confidence in one place. [SculpSure Laser Body Contouring](/aesthetic-treatments/sculpsure-laser-body-contouring/) #### So Rewarding *The Results of Weight Loss Medication* Patients in Washington state typically see a shift within the first few weeks. - 3 to 6 Months: This is where the major changes happen. We monitor progress to ensure fat loss is consistent. - Foundation: Medication provides a tailwind. We use that momentum to help you build habits around balanced eating and activity. - Maintenance: Keeping it off requires support. We guide you through new routines and nutrition strategies. We give you sustainable tools. The changes you feel today should last. #### So Much More Than Weight Loss *Why Choose Sound Medical Weight Loss?* Dr. Christine James is an Obesity Medicine Specialist and a Naturopathic Doctor. That combination is rare. We don't just write a prescription. We look at the whole picture—body, mind, and spirit. We use advanced tools like the SECA body composition analyzer to track fat loss versus muscle mass. We want healthy weight loss, not just weight loss. Our programs include mindfulness support and unlimited messaging. We build a foundation for change. Dr. James and Sound Medical lead with compassion and expertise to help you achieve a balanced lifestyle. We offer personalized care that acknowledges your specific needs. Unlike large online subscription services, we are a local clinic in Kirkland, WA. You are a person to us, not a number. We know the community, we understand the lifestyle in the Pacific Northwest, and we are here to walk this journey with you. #### So Ready *Schedule Your First Appointment with a $49 deposit* A $49 deposit is required to reserve your appointment. This deposit is not the cost of your visit and will be applied toward your initial 50-minute provider visit, which is billed to your insurance or available at a cash rate of $250. Deposits are fully refundable with at least 48 hours’ notice. Cancellations within 48 hours and missed appointments are non-refundable. By submitting payment, you acknowledge and agree to these terms. [Reserve my appointment with $49 deposit](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### So Worth It *How Much Does Weight Loss Medication Cost?* Every body is different, so every plan is different. Costs vary based on medication, dosage, and support services. View this as an investment in your longevity. At your consultation, we review all costs so you know what to expect. [In Person Programs](/weight-loss/weight-loss-program-costs/) #### Frequently Asked Questions *
* --- ## Your Investment in Health, Metabolism, and Lasting Change **Link:** [Your Investment in Health, Metabolism, and Lasting Change](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-program-costs/) ([md](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-program-costs/index.html.md)) **Description:** Join our Weight Loss Programs at Sound Medical Weight Loss in Kirkland, WA. Personalized plans for lasting results. Start your journey to a healthier you today! Weight Loss Solutions in The Greater Seattle Area ### Content #### So clear. So structured. So you. At Sound Medical Weight Loss, your program is not just a monthly fee—it is a physician-led, medically guided experience designed to help your body respond, adapt, and sustain results over time. We offer three levels of in-person care, each thoughtfully designed to meet you where you are—whether you are beginning your journey or seeking deeper metabolic and hormone optimization. #### A Clear Path Forward All programs are thoughtfully structured as a 6-month experience—designed to create meaningful, sustainable change. After completing your program, you have the option to continue your care through our ongoing concierge membership for just $99 per month, ensuring continued support, guidance, and long-term success. Your **weight loss program results** deserve staying power, and we’re here to help with that. Our aftercare plans are about more than maintenance—they’re about thriving in your new lifestyle. You’ll have access to ongoing support, follow-up appointments, and tools to keep your [nutrition](/weight-loss/nutritional-counseling/) and* fitness habits* on point. And if you’re looking for a little extra boost, our [aesthetic treatments](/aesthetic-treatments/)—like body sculpting or skin tightening—can help refine your look as you continue on your journey. [Nutritional Counseling](/weight-loss/nutritional-counseling/) #### A Sound Plan for Success #### Included in every weight loss program *If you’re looking for profound change, you deserve more than convenience.* #### So Ready To secure dedicated time with your provider, a $49 deposit is required. This deposit is applied toward your initial 50-minute medical visit, which is billed to insurance or available at a $250 cash rate. It is not the full cost of the visit. By reserving your appointment, you agree to these terms. [Schedule Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### Weight Loss Program Results For most people, positive changes begin within weeks—think better energy, a trimmer waistline, and a renewed sense of control. *Significant fat loss and body composition improvements typically unfold over the course of six months*, and these results are built to last. With the right maintenance plan, you’ll stay on track with your **weight loss program** for the long haul without falling into the cycle of yo-yo dieting. #### Clinically approved medications *TO SUPPORT YOUR WEIGHT LOSS JOURNEY.* When lifestyle changes alone aren’t enough, prescription weight loss medications can offer the extra support you need to reach your goals. These clinically approved options are designed to help reduce appetite, control cravings, and improve your body’s ability to burn fat—all under the guidance of a medical professional. Whether you're just starting your journey or trying to overcome a plateau, medications like **semaglutide (**[Wegovy®](https://www.soundmedicalweightloss.com/wegovy/)**)**, **tirzepatide (**[Zepbound™](https://www.soundmedicalweightloss.com/weight-loss/zepbound/)**)**, **phentermine**, **phentermine-topiramate (Qsymia®)**, **naltrexone-bupropion (Contrave®)**, and **liraglutide (Saxenda®)** can be powerful tools in a comprehensive, sustainable weight loss plan. - **Enhance Fat Loss**: Helps accelerate fat reduction when combined with a healthy lifestyle. - **Preserve Lean Muscle**: Supports muscle retention during weight loss for better long-term results. - **Curb Cravings**: Reduces appetite and emotional eating triggers to keep you on track. - **Break Through Plateaus**: Provides a boost when progress stalls despite diet and exercise. - **Medically Supervised**: Prescribed and monitored by healthcare professionals for safety and effectiveness. - **Personalized to You**: Tailored to your health profile and weight loss goals. [Weight Loss Medications](/weight-loss/weight-loss-medication/) #### Weight Loss Program Benefits *What are the benefits of Medical Weight Loss?* When considering **medical weight loss** Kirkland patients that visit us find our program is founded on evidence-based science and the understanding of the complex interrelated factors that contribute to weight gain and difficulty losing weight. These include physical (neurochemical, metabolic, and endocrine imbalances and dysfunction) psychological, environmental, genetic, and lifestyle factors that can overlap. These complex variables demand a comprehensive approach informed by what researchers and weight loss experts know. Blending a proven program methodology, medication management, nutrition and dietary counseling, mindfulness coaching, and accountability check-ins, our program offers the tools and inspiration to help you achieve and maintain your ideal weight. Here’s what our **weight loss programs** offer: - A science-backed approach for steady, lasting progress. - Better energy and mood—because feeling good matters. - Tools and resources to make eating well feel easy, not restrictive. - A healthier relationship with your body and food. - Reduced risks for weight-related health conditions like diabetes and heart disease. - Complimentary perks like discounts on body contouring and aesthetic treatments to help you feel amazing inside and out. #### Is a Weight Loss Program right for me? Ask yourself: - Are you tired of crash diets that leave you frustrated and stuck? - Have you noticed your weight creeping up despite eating well and staying active? - Do you feel ready for a structured, medically supported plan that fits your life? If this feels like you, you’re likely a great candidate. Our team will help you find the right program and tailor everything to your unique health profile, lifestyle, and goals. While our **weight loss programs** are safe for most adults, a thorough medical evaluation ensures your safety. We’ll work closely with you to navigate any health concerns or contraindications so you feel confident every step of the way. #### Why choose Sound Medical Weight Loss? Sound Medical Weight Loss offers more than just expertise—it’s a personalized experience backed by over 12 years of Dr. Christine James’ leadership in obesity medicine. Here, you’re not just a number on a chart. We’re about creating tailored plans that fit your life, supported by cutting-edge tools like SECA body composition analysis and access to exclusive perks for our patients. At our practice servicing patients in Seattle **weight loss programs** are so trusted that companies like Microsoft have partnered with us to offer their employees meaningful, sustainable solutions. With a focus on compassionate care and real results, you’ll know you’re in the right hands from the very first consultation. #### Weight Loss Programs *Frequently Asked Questions* --- ## Essential Program **Link:** [Essential Program](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-program-costs/essential-program/) ([md](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-program-costs/essential-program/index.html.md)) **Description:** Discover the Essential Program at Sound Medical Weight Loss in Kirkland, WA. Our comprehensive weight loss program offers personalized plans for effective, lasting results. Join us today! ### Content #### So Metabolic The Essential Program is our foundational, physician-led weight loss program, designed for individuals who want to lose weight safely and effectively with medical guidance — not trend-driven solutions. Unlike programs that focus solely on calories or medication access, Sound’s Essential Program addresses the** metabolic and physiologic factors** that influence weight loss, helping your body respond more predictably and sustainably to treatment. **This program integrates obesity medicine with cardio-metabolic insight to support meaningful, lasting results.** #### Who the Essential Program Is Best For *The Essential Program is ideal if you:* - Want medically supervised weight loss with higher touch than online only programs - Are new to structured medical weight management - Need a strong foundation before deeper hormone optimization - Want more than an app — but don’t need advanced hormone therapy This program reflects our belief in Sound Medicine — thoughtful, physician-led care that addresses the root drivers of weight gain while supporting long-term health. [Schedule My Initial Visit](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### What Makes the Essential Program Different - Physician-led weight loss care - In person (or telehealth hybrid) provider visits - Body composition analysis at each visit - Data driven treatment plan based on your lab results - GLP-1 and anti-obesity medication management - Cardio-metabolic assessment to support fat loss and metabolic health - Foundational endocrine (thyroid, insulin, glucose) evaluation as it relates to weight regulation - Ongoing monitoring for safety, effectiveness, and progress #### Sound Program Comparison #### I am Ready to Begin! [Book your Initial Visit](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) --- ## INVEST IN YOUR HEALTH, AND MICROSOFT HELPS MAKE IT POSSIBLE **Link:** [INVEST IN YOUR HEALTH, AND MICROSOFT HELPS MAKE IT POSSIBLE](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-program-costs/microsoft-weight-loss-benefits/) ([md](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-program-costs/microsoft-weight-loss-benefits/index.html.md)) **Description:** Exclusively for employees and partners of Microsoft. ### Content *Your benefits contribute $6,000 toward your personalized health transformation. Your investment is $3,000.* The Quantum Program is a premium, physician-led metabolic performance program built exclusively for Microsoft employees — and your benefits are already designed to fund most of it. This is a lifetime benefit. Use it. [Schedule Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) #### Included in Six Months of Quantum *So Comprehensive.* Quantum isn't a prescription and a check-in call. It's a fully coordinated medical, nutritional, and fitness program - physician-led and data-driven, built for the pace of a high-performance career. #### Your Six-Month Journey *So Structured.* Every month has a clear focus, built-in accountability, and coordinated care across your medical, nutrition, and fitness teams. #### Your Microsoft Benefit Is Already Waiting for You *So Worth It.* Most employees don't realize their Microsoft benefits include up to $6,000 toward a comprehensive, physician-led weight management program — already negotiated, already available, just waiting to be activated. Sound Medical Weight Loss is the only concierge-level obesity medicine clinic in the greater Seattle area with a direct Microsoft weight management partnership. We handle the eligibility verification, the Premera paperwork, and all the coordination — so you can focus entirely on results. * Available to Microsoft employees and covered spouse/domestic partner on Premera or Kaiser of Washington. This is a lifetime benefit. Labs billed to insurance; participant responsible for deductibles. Medication costs are not included in the program fee. $3,000 due in full at program start. HSA/FSA accepted. This benefit may be used once per lifetime — for you and your eligible spouse or partner. #### Do You Qualify? *So Clear.* Eligibility is straightforward. If you're unsure, we confirm it for you at your initial consultation. #### Two Ways to Get Started *So Simple.* Choose the path that works best for you — either way, we guide you through every step. #### Washington's Premier Weight Management Partner for Microsoft Since 2015 *So Established.* What sets us apart isn't just the partnership — it's what we do with it. Dr. Christine James founded Sound Medical Weight Loss in 2012 and was selected as a Microsoft Weight Management provider since 2015. Every provider on our team holds advanced certification in obesity medicine. We are not a GLP-1 mill. We are a comprehensive, executive-level weight and metabolic practice — which is exactly what this Microsoft benefit was designed for. The Quantum program is physician-led, data-driven, and built for busy professionals. This program is designed to deliver sustainable and lasting results. #### Your Benefit Is Active. Your Program Should Be Too. *So Ready.* Participation is limited. Eligibility and clinical fit are confirmed through an initial consultation. We'll handle the rest. Lifetime Microsoft employee benefit · Kirkland, WA · Serving Greater Seattle [Schedule Consultation](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) --- ## Optimal Program **Link:** [Optimal Program](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-program-costs/optimal-program/) ([md](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-program-costs/optimal-program/index.html.md)) **Description:** Achieve your goals with the Optimal Program at Sound Medical Weight Loss in Kirkland, WA. This advanced weight loss program provides tailored solutions for superior results. Start now! ### Content *Optimal Program, So Optimized* Comprehensive weight loss care for individuals with **perimenopause, menopause, and low testosterone**, integrating **hormone replacement therapy** with Sound’s physician-led metabolic program for deeper, more durable results. *So Optimal - Weight loss with advanced hormone and metabolic optimization.* The Optimal Program is our most advanced weight loss program, designed for individuals whose weight is influenced by hormonal shifts, metabolic resistance, or age-related physiologic change. Built on the foundation of obesity medicine, this program goes deeper — integrating hormone balancing and cardio-metabolic optimization to help the body respond more effectively to weight loss efforts. It is ideal for women in perimenopause or menopause and men with low testosterone who want physician-guided hormone therapy as part of a comprehensive weight management strategy. [Schedule Now ](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) *What Makes the Optimal Program Different* - Everything included in the Essential Program - Menopause- and perimenopause-focused weight loss support - Advanced hormone evaluation and optimization - Estrogen, progesterone, testosterone labs and assessment - Testosterone assessment and replacement therapy for men - Cardio-metabolic assessment for insulin resistance and metabolic health - Expert medical oversight and treatment refinement *The Optimal Program is designed for Men and Women who:* - Have struggled with weight loss despite prior efforts - Are experiencing hormonal shifts that affect weight and energy - Want to address menopause, perimenopause, or low testosterone - Want to assess low testosterone - Desire a more precise, medically optimized approach - Are ready for a higher level of physician involvement - Are seeking greater provider involvement to achieve a higher level of health optimization *The Optimal Program is designed for perimenopausal, menopausal patients and men with low testosterone, who require more than foundational weight loss care — offering advanced hormone and metabolic optimization to support deeper, more durable results.* --- ## Premium Program **Link:** [Premium Program](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-program-costs/premium-program/) ([md](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-program-costs/premium-program/index.html.md)) **Description:** Experience the Premium Program at Sound Medical Weight Loss in Kirkland, WA. Our top-tier weight loss program offers personalized, advanced strategies for exceptional results. Join today! ### Content *Premium Program, So Preferred* Advanced precision care for comprehensive metabolic and hormonal transformation *This is where precision meets possibility.* Our most elevated, physician-led program is designed to uncover deeper insights, optimize complex physiology, and support lasting transformation through advanced diagnostic care. Comprehensive medical weight loss — elevated through advanced testing, nutrition coaching, and precision optimization. The Premium Program represents the highest level of care at Sound Medical Weight Loss, designed for individuals who want a deeper, more precise understanding of their metabolism, hormones, and cardiometabolic health as part of their weight loss journey. Built upon the strong clinical foundation of the Essential and Optimal Programs, the Premium Program goes further — integrating advanced laboratory testing, expanded nutrition coaching, and detailed physiologic assessment to identify underlying contributors to weight resistance, metabolic imbalance, and suboptimal health. This depth of insight allows for a highly individualized, data-driven approach to weight loss and long-term optimization. *What the Premium Program Includes* Everything included in the Essential and Optimal Programs, plus: - Advanced laboratory testing for deeper metabolic insight - Expanded hormone evaluation beyond baseline optimization - Detailed cardio-metabolic risk assessment - In-depth analysis of insulin resistance, inflammation, and metabolic markers - Enhanced nutrition coaching with more frequent, personalized guidance - Nutrition strategies informed by advanced labs and metabolic data - More comprehensive, data-driven treatment planning - Ongoing refinement of care based on advanced diagnostics - The highest level of physician involvement and oversight *Who the Premium Program Is For* The Premium Program is ideal for individuals who: - Want the most comprehensive evaluation available - Have experienced limited results despite prior weight loss efforts - Suspect underlying metabolic or hormonal complexity - Value data-driven, precision medicine approaches - Desire more structured and ongoing nutrition support - Want a concierge-level medical experience - Seek weight loss care that extends beyond symptom management *The Premium Program reflects the highest expression of Sound Medicine — thoughtful, physician-led care that integrates advanced diagnostics and personalized nutrition coaching to guide intelligent, sustainable treatment. It is weight loss care informed by depth, precision, and long-term vision.* --- ## Weight Loss Supplements **Link:** [Weight Loss Supplements](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-supplements/) ([md](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-supplements/index.html.md)) **Description:** Discover Weight Loss Supplements at Sound Medical Weight Loss in Kirkland, WA, shipped nationwide. Support your goals with our high-quality, effective supplements. Find the right fit for you today! ### Content #### So Supplemented *Clinically designed nutritional support - curated by an obesity medicine expert, personalized for your metabolism.* Our exclusive line of [Sound Supplements](https://soundmedicalweightloss.myshopify.com/) were developed by our weight loss doctors to optimize various bodily systems that support weight loss. These natural **weight loss supplements** focus on supporting gastrointestinal function and gut health, mood, metabolism, and other aspects of weight loss. Our providers can work with you to create a comprehensive and *personalized program tailored to your needs*. We also provide ongoing monitoring and guidance as your needs change. #### So Optimized *What are Weight Loss Supplements?* A Thoughtful, Medical Approach to Supplement Support We understand that weight loss is complex. Appetite regulation, metabolic health, stress, and daily habits all play a role. Weight loss supplements are non-prescription products designed to support specific areas of health that may influence weight management. They are **not medications**, and they are **not intended to replace nutrition, movement, or medical care**. Instead, they may be used to support foundational systems such as appetite awareness, energy balance, or metabolic function when appropriate. Our approach prioritizes safety, clarity, and long-term success. [Shop Our Full Product Line](https://soundmedicalweightloss.myshopify.com/collections/all) #### Featured Sound Supplements #### So Supportive *How Sound Supplements May Support Your Weight Loss Journey* - **Metabolic Support:** Designed to support healthy metabolic function and energy utilization, helping your body work more efficiently during weight loss. - **Appetite Support:** Formulated to promote satiety and appetite awareness, making it easier to follow a balanced eating plan. - **Nutrient Support:** Provides essential vitamins and minerals to help address common nutrient gaps during calorie reduction. - **Hormonal Support:** Supports overall hormonal balance, which may be helpful for individuals managing conditions such as thyroid concerns or PCOS. #### So Targeted *How We Select Supplements for Each Patient* Supplement recommendations at Sound Medical Weight Loss are never one-size-fits-all. Our providers consider: - Medical history and current medications - Weight loss goals and challenges - Nutrition patterns and lifestyle factors - Tolerance and previous supplement use Recommendations are reviewed regularly and adjusted as your body and goals evolve. Our personalized [weight loss programs](/weight-loss/weight-loss-program-costs/) provide research-based tools and methodologies to overcome the challenges so many people face when working toward a healthier weight. [So Nourishing. So Supportive.](https://soundmedicalweightloss.myshopify.com/collections/all) #### So Tailored *How Supplements May Support Your Weight Loss Journey* If you’ve implemented nutrition and lifestyle changes and feel your progress has slowed, **weight loss supplements** may provide additional support, particularly if you: - Have struggled with weight loss despite lifestyle changes and are looking for safe, science-backed support. - Experience cravings and want to support appetite awareness. - Are experiencing metabolism or hormonal challenges that make weight loss harder. - Need to supplement nutritional gaps while following a calorie-controlled diet. **Weight loss supplements** aren’t a fit for everyone, however. They may not be recommended if you’re under 18, pregnant or breastfeeding, or if you have specific health concerns or allergies. Dr. James personally oversees each supplement recommendation so you can feel confident that your plan is tailored to your unique health needs and goals. #### So Transformative *Sound Supplements: Clinically Selected, Thoughtfully Used* Supplements are selected by our medical team to meet high standards for quality, formulation, and clinical relevance. These supplements are chosen to align with our medical weight loss philosophy and are used only when appropriate within a broader care plan. Results from **weight loss supplements** vary, as everyone’s body is different. Some may start noticing changes, like reduced cravings or boosted energy, within a few weeks. For others, it may take closer to two to three months to see the full benefits, such as weight reduction and improved metabolic function. Lasting results depend on your commitment to overall lifestyle changes. Our supplements are designed to be a supportive part of your long-term *weight management* strategy. A key difference here at Sound Medical Weight Loss is that we work with you over time to help adjust your supplement plan, ensuring that your results continue to support your weight loss goals and overall wellness. #### So Expertly Crafted *Physician-Led. Science-Grounded. Thoughtfully Selected.* Dr. Christine James is a licensed naturopathic physician and obesity medicine specialist who carefully selects and formulates supplements to support metabolism, energy, and sustainable weight loss. Physician-led and clinically grounded, every ingredient is chosen for bioavailability, relevance, and real-world results, no trends, no fillers, just thoughtful formulations designed to work in harmony with your biology. *Formulated to support general wellness and metabolic health. These products are not intended to replace medical care or treat disease.* #### So Personalized *Your Personalized Weight Loss Program* At our practice in Kirkland **weight loss supplements** are found to be most effective when combined with other efforts like [nutritional counseling](/weight-loss/nutritional-counseling/), meal planning, weight loss coaching, and ongoing monitoring. Ask about our personalized [medical weight loss programs](/weight-loss/medical-weight-loss/). Our care model is based on years of research and clinical experience helping patients safely lose weight and enjoy a healthier, more active lifestyle for improved confidence and quality of life. [Schedule Now](https://schedule.yosicare.com/d15c84c00e6dbbaaa1697bf4bca927ce) *Frequently Asked Questions* --- ## Weight Loss Support **Link:** [Weight Loss Support](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-support/) ([md](https://www.soundmedicalweightloss.com/weight-loss/weight-loss-support/index.html.md)) **Description:** Get comprehensive and ongoing Weight Loss Support at Sound Medical Weight Loss in Kirkland, WA. Our expert team offers personalized guidance and resources to help you achieve your goals. Start your journey today! in Kirkland, WA ### Content #### Sound Medical Weight Loss Support *How we support you on your weight loss journey* At Sound Medical Weight Loss in Kirkland, Washington, you'll get a wide range of **weight loss support** services. Your program includes our free app with educational videos and self-study E-Courses. Stay accountable with weight checks and health coaching. In addition to using our app, we have additional tools you can utilize as you need them. #### Why Choose Sound Medical Weight Loss over other Options? *What issues are addressed by our weight loss programs?* No two bodies are the same, and no two weight loss journeys should be either. When considering **weight loss programs** Seattle patients that come to see us can expect personalized solutions tailored to their unique needs. - Root Causes of Weight Gain: From genetics to lifestyle habits, we dig into the “why” behind your weight challenges, ensuring a solution that’s as unique as you are. - Emotional Eating: Food isn’t just fuel; it’s tied to your emotions, habits, and stress levels. Our programs include mindfulness tools to help you reset your relationship with eating. - Weight Loss Plateau: If you’ve tried every diet in the book but still feel stuck, we’ll uncover the deeper issues that might be holding you back. - Body Composition | Fat vs. Muscle: Weight loss alone isn't enough*—*our approach emphasizes maintaining muscle mass while reducing fat to ensure long-term success. - Hormonal Imbalances: Weight challenges are tied to your body’s chemistry. We’ll help you understand and manage hormones that play a role in your metabolism, mood, and appetite control. - Ongoing Maintenance available once you've completed your 6-month program. [In-Persons Programs](/weight-loss/weight-loss-program-costs/) #### So Much More than a Weight Loss Program *What is Medical Weight Loss?* At our practice in Kirkland **Medical Weight Loss** is a comprehensive approach to achieving and maintaining a healthy weight, combining various strategies for long-term success. Our program offers personalized guidance and support tailored to your individual needs based on the following key strategies: #### Weight Loss Support Q&A You are not alone. When starting a weight loss program, you need all the **weight loss support** you can get. With Sound Medical Weight Loss, you’ll receive daily inspiration and tools you can use at home to help you stay focused on your plan. Our supportive community creates a safe place for you to change your habits and embody your best life. [Request More Information](/information/) --- ## Zepbound ™ **Link:** [Zepbound ™](https://www.soundmedicalweightloss.com/weight-loss/zepbound/) ([md](https://www.soundmedicalweightloss.com/weight-loss/zepbound/index.html.md)) **Description:** Lose weight and feel amazing with Zepbound in Seattle and Kirkland, WA. Book your personalized consultation today with our medical weight loss team of experts. ### Content #### Incredible Transformation Power *Kirkland, Bellevue, Bothell, Greater Seattle Area - Zepbound at Sound Medical Weight Loss* The journey to weight loss can feel like a constant challenge. With the team at Sound Medical Weight Loss and Aesthetics, **Zepbound ™** can finally help you overcome that struggle. Our team is dedicated to using the most innovative, safe, and effective medical weight loss methods for our patients. We are passionate about treating the whole patient. We don’t just offer a prescription; we provide dedicated support and compassion during your entire weight loss journey. #### Weight Loss Game Changer Through Science *How it Transforms* **What is Tirzepatide?** Tirzepatide is a truly revolutionary treatment for those who are overweight and looking for obesity care management. GLP-1 and GIP hormones play a significant role in regulating appetite and blood sugar levels which work by mimicking the actions of two key hormones.. Tirzepatide helps reduce hunger and food noise, improve metabolic function, and support significant, sustained weight loss by targeting these mechanisms. **What is Zepbound **™**?** Zepbound ™ is a specific formulation of Tirzepatide designed to harness its dual-action hormonal benefits for weight management. This unique product offers tailored dosing and a user-friendly delivery system, making it an ideal choice for those seeking to achieve healthier body weight and improved overall wellness. Zepbound ™ is unique in its ability to support weight loss while also addressing related metabolic concerns, such as blood sugar regulation, with minimal lifestyle disruption. #### Zepbound ™ Benefits Transformation is possible, finally, noticeable weight loss results with the help of medical weight loss treatment. With **Zepbound ™**, patients can see incredible weight loss that goes beyond endless restrictive diets and exhaustion-inducing exercise. With our team, patients utilize cutting-edge medication and enjoy the compassionate support and holistic care that comes with dedicated professionals. Women and men seeking weight loss can enjoy results that include: - Up to 20 percent of body weight loss (individual results may vary) - Lowered risk for weight-related concerns, including diabetes, heart disease, and some cancers - Less strain on joints and improved mobility - Improved mood along with less anxiety and depression - Enhanced confidence - Simple, at-home weekly injections for convenience - Personalized ongoing support options for individual needs #### Personal Weight Loss for You *Zepbound ™ Candidates* Many patients who are interested in achieving weight loss are good candidates for Zepbound ™ since it is a clinically proven method with typically minimal side effects. Along with the support of our caring and qualified team, a wide variety of both men and women can use medical weight loss to achieve their goals. It is important to keep in mind that there are certain chronic conditions or past medical issues that may disqualify certain individuals from taking this medication so it’s important to share your full medical history and all current medications with your provider. #### Comprehensive, Personalized, and Holistic [**Schedule your Consultation**](/information/) At your consultation, our team will discuss your health and wellness goals and your medical history and will get to know you better. Then, we will create a personalized treatment plan just for you. By following your personalized plan, you can expect to see optimal outcomes. No specific preparation is required before using Zepbound ™ except for having a thorough conversation with your provider around your specific medical history, current conditions and medications. #### Get Ready To Slim Down And Be Healthy *Your Zepbound ™ Treatment Plan* Patients will have an initial treatment appointment where we will take vitals, weight, waist measurements, body mass calculations, design an individual and holistic program and demonstrate how to self-inject this medication. After this, patients will inject the medication weekly at home and have regular monthly check-ins to keep updated on progress, adjust the dosage, address any side effects, adjust nutritional diet, behavior and exercise plans. #### It’s Your Time *Make adjustments, get results* Patients may begin noticing results from Zepbound ™ within a few weeks, with more significant changes typically appearing after three to six months. Treatment should include maintaining a balanced diet and regular exercise to sustain results and build/maintain muscle mass leading to overall wellness. While there is no downtime associated with the treatment, adherence to healthy lifestyle choices is crucial for maximizing the medication’s benefits. #### Comprehensive Means Effective *Why choose Sound Medical Weight Loss?* At Sound Medical Weight Loss, we understand each patient has individual needs and it is the treatment of the whole person: body, mind, and soul. We believe that the best results come with a holistic and metabolic approach. Led by Dr. Christine James, we blend different weight loss methods, including nutrition, medications, and lifestyle and behavior changes, to help our patients achieve a happier, healthier lifestyle that you deserve. #### We Are Here for Your *Schedule Your Kirkland, WA Zepbound ™ visit at Sound Medical Weight Loss Today* Call our helpful team at[ (425) 636-2346](tel:(425) 636-2346) for all your questions. For ease and convenience, you can also reach us via our online chat feature or by booking your [First Visit](https://www.soundmedicalweightloss.com/initial-visit/) anytime. #### Zepbound ™ *FAQ* --- ## Menopause Treatment **Link:** [Menopause Treatment](https://www.soundmedicalweightloss.com/wellness/menopause-treatment/) ([md](https://www.soundmedicalweightloss.com/wellness/menopause-treatment/index.html.md)) **Description:** Menopause treatment in Kirkland, WA with support for hot flashes, vaginal dryness, mood changes, sleep issues, and hormone therapy options. Kirkland, WA ### Content #### So Understood *Kirkland & Seattle Menopause Treatment at Sound Medical Weight Loss* **Menopause** is a normal part of life, but it can still be challenging. Many women find it disrupts their sleep, mood, comfort, focus, and how their body feels each day. At Sound Medical Weight Loss, we understand that menopause affects more than just one area of your life. Our care includes lifestyle support, hormone replacement therapy, and a thorough look at the hormonal and metabolic changes that influence how you feel. #### So Foundational *What Is Menopause?* Menopause happens when you’ve gone 12 months without a period because your ovaries have slowed hormone production, and fertility has ended. The time before this is called *perimenopause*, and the years after are called *postmenopause*. Menopause is a normal change, but its symptoms can be tiring, distracting, and tough to manage. Some women have only mild symptoms, while others notice changes in sleep, work, exercise, sex, mood, and how their body feels. There are **menopause treatments** available, and for many women, they can really help. #### Menopause at a Glance - Common symptoms: hot flashes, night sweats, vaginal dryness, mood changes, low libido, bladder changes, sleep disruption, weight changes - Who it affects: women in midlife, most often in their 40s and 50s - Whether it is progressive: yes; symptoms often begin before menopause is officially reached - Treatment types: lifestyle changes, hormone therapy, local vaginal treatments, nonhormonal prescription options - When to seek care: when symptoms interfere with sleep, mood, sex life, work, or daily function - Price framing: cost depends on the evaluation, treatment path, and follow-up needs #### So Clarifying *What Is the Difference Between Perimenopause, Menopause, and Postmenopause?* Many women use the term menopause to talk about the whole period of change. In medicine, there are different stages, and knowing which one you are in can be helpful. #### So Physiological *What Causes Menopause?* Menopause happens because **estrogen and progesterone levels decline as ovarian function slows down**. Those hormonal shifts affect more than the menstrual cycle. They can also affect sleep, mood, body temperature regulation, vaginal tissues, libido, and body composition. #### So Recognizable *What Are the Symptoms of Menopause?* Menopause looks different for everyone. Some women mostly notice hot flashes, while others first experience trouble sleeping, less patience, brain fog, vaginal discomfort, or less comfort during sex. **Common menopausal symptoms** include: - Hot flashes - Night sweats - Irregular periods during perimenopause - Vaginal dryness - Pain with sex - Lower libido - Mood swings or irritability - Trouble sleeping - Urinary urgency or bladder changes - Brain fog - Weight gain, especially around the midsection - Joint aches and a general sense of feeling off. #### So Relevant *How Can Menopause Affect Weight, Metabolism, and Body Composition?* This is one of the reasons women often seek more complete support during menopause. Hormonal changes can affect where fat is stored, how easily muscle is maintained, and how steady energy feels from one day to the next. Poor sleep can make that even harder. So can hot flashes, low mood, and a body that no longer seems to respond the way it did before. At Sound Medical Weight Loss, this is taken seriously. Dr. Christine James’s menopause and HRT content connects **menopause symptoms** with weight gain, cognitive fog, and broader metabolic changes rather than treating them as separate issues. #### So Practical *Can Menopause Be Managed at Home?* Some symptoms can improve with simple changes, especially when they are still mild. That might include keeping the room cooler at night, dressing in layers, limiting triggers such as caffeine, alcohol, or spicy foods, exercising regularly, and paying closer attention to sleep and stress. Lubricants or vaginal moisturizers can also help with vaginal dryness and painful sex. Regular exercise can alleviate menopause symptoms for some women, and maintaining a healthy weight may help reduce the intensity of hot flashes. **Cognitive Behavioral Therapy** can also help manage the stress and anxiety surrounding menopause symptoms, and practices like yoga or mindfulness may help some women feel more emotionally steady. Home strategies can help, but you do not have to settle for “just coping” if symptoms are affecting your quality of life. #### So Timely *When Should You Seek Professional Treatment for Menopause?* **It is worth seeking care when menopause starts affecting sleep, mood, work, exercise, intimacy, or the way you feel in your own body**. You do not need to wait until symptoms are extreme. It is also important to reach out if: - Bleeding becomes heavy, prolonged, or unusual - Symptoms begin unusually early - Surgery triggered a sudden transition - Vaginal dryness becomes severe - Painful sex is affecting your relationship or comfort - You are not sure whether what you are experiencing is menopause or something else. #### So Evaluated *How Is Menopause Diagnosed?* Menopause is usually diagnosed based on age, symptoms, and menstrual history. If you are in the expected age range and have gone 12 months without a period, lab testing often is not necessary. That said, not every case is simple. Blood tests may be more useful in younger women, after a hysterectomy, or when symptoms are unclear, and another condition could be involved. A careful medical history still matters, because **Kirkland menopause treatment** should be personalized to the woman in front of you, not chosen from a generic list. #### So Comprehensive *What Are the Treatment Options for Menopause?* **Menopause treatment** depends on which symptoms are bothering you, how severe they are, your health history, and what kind of relief you are looking for. #### So Considered *Is Hormone Replacement Therapy Right for Menopause?* [Hormone replacement therapy](/weight-loss/hormone-replacement-therapy/) can be a strong option for many women, especially when hot flashes, night sweats, poor sleep, or vaginal dryness are affecting quality of life. It can also be called menopausal hormone therapy. Systemic estrogen therapy is considered the most effective treatment for hot flashes and night sweats. Both systemic and local estrogen therapy can help vaginal dryness. The right type of hormone therapy depends on the details. Whether you still have a uterus matters. Your age matters. Your symptom pattern matters. Your medical history matters. At Sound Medical Weight Loss, this conversation may also include bioidentical hormones, menopause-related weight gain, and cognitive fog as part of a more complete treatment plan. #### So Individual *Who Is a Good Candidate for Menopause Treatment?* #### So Worth Treating *What Are the Benefits of Treating Menopause?* For the right patient, **treating menopause in Kirkland** can improve far more than one symptom. Benefits may include: - Fewer hot flashes and night sweats - Better sleep - More stable mood - Improved vaginal comfort - Less pain with sex - More energy and better day-to-day function - A stronger sense of feeling like yourself again. In some women, treatment decisions may also shape longer-term conversations around bone and cardiovascular health. #### So Managed *What Is Recovery Like After Starting Menopause Treatment?* This is usually less about recovery and more about adjustment. Some symptoms improve faster than others. Hot flashes may ease before weight changes or vaginal symptoms do. Some women feel noticeably better within weeks. Others need time and a few adjustments before treatment feels truly right. That’s why follow-up matters. **Menopause care** often works best when symptoms are reviewed over time instead of being judged after one visit. #### So Realistic *What Results Can Patients Expect?* **The right menopause treatment can make a major difference**, but it does not have to be dramatic to be meaningful. Sleeping through the night more often, feeling less irritable, having less pain with sex, or not dreading hot flashes all count. Some women improve with lifestyle support alone. Others need hormone therapy or a combination plan. The goal is to relieve symptoms, improve comfort, and make daily life feel more manageable. #### So Worth Addressing *Are There Risks if Menopause Goes Untreated or Is Treated Incorrectly?* Untreated menopause symptoms can have a real effect on sleep, mood, work, relationships, and sexual health. Vaginal dryness can become persistent. Sleep disruption can drag on for years. Postmenopausal women also face higher risks related to heart disease and bone loss because estrogen remains low. There is also a different kind of risk: assuming every symptom is “just menopause” without a proper evaluation. Thyroid problems, depression, abnormal bleeding, and other conditions can be missed when symptoms are self-diagnosed. #### Menopause *Frequently Asked Questions* --- ## Events & Specials **Link:** [Events & Specials](https://www.soundmedicalweightloss.com/specials/) ([md](https://www.soundmedicalweightloss.com/specials/index.html.md)) **Description:** Explore the latest events and specials at Sound Medical Weight Loss. Discover unique offers and updates on our medical weight loss programs in Kirkland, WA. ### Content #### August is the perfect time to invest in skin quality—not just weight loss. *Summer sun, travel, and outdoor activities can leave skin looking dehydrated, uneven, and less firm. This is also the ideal time to focus on rebuilding collagen before the busy fall and holiday season.* **For your face: **[**SkinPen® Microneedling**](/aesthetic-treatments/microneedling-with-skinpen/) stimulates your body’s natural collagen production to improve skin texture, soften fine lines, minimize acne scars, and restore a healthy summer glow. **For your body: **[**TempSure® Firm**](/aesthetic-treatments/tempsure-envi-skin-tightening/) uses comfortable radiofrequency technology to tighten skin, improve body contours, and reduce the appearance of cellulite—all with **no downtime**, making it easy to fit into your summer schedule.While these treatments target different areas, they work toward the same goal: **healthier, firmer, more youthful-looking skin from head to toe.** ---