Health + Wellness
Snack Smarter: Healthy Snack Ideas to Get You Through Your Day Plus, a recipe!
When three o’clock rolls around, I almost always find myself in need of a little pick me up. To avoid reaching for chips or cookies I try to keep plenty of healthy snack options on hand, and I also make sure to stay hydrated throughout the day so that I don’t mistake...
Visceral Fat: What is it and what does it mean for your health?
Fat may just seem like a harmless annoyance that we want to get rid of in order to look better in our clothing and swimsuits. However, it has proven to have a massive impact on our health, specifically the fat that we cannot see, called visceral fat. There is another...
Getting Through The Darker Days of Winter
In the Northwest, we face an especially dark (and usually damp) winter. From November through March the days are short and the sky is gray. Even if you are one who appreciates this season, it is hard not to feel the emotional and physical effects of the darkness....
Take 2 for YOU!
We are being encouraged more and more to get moving and keep moving to avoid the pitfalls of being sedentary. Sitting too much and for too long has overwhelmingly negative consequences in terms of our body size, health, and longevity, regardless of whether or not we...
6 Ways to Bust Out of a Cold Weather Exercise Rut!
As the weather gets colder, do you find it harder to get yourself moving? With less daylight in the evening, it can be a challenge for many working people to get the minimum of 30 minutes of exercise each day to benefit your body and mind. Here are some creative ideas...
Add Some Color to Your Winter Menus With Root Veggies
Root vegetables come in a variety of colors, textures, and flavors to brighten up your meal this Fall and Winter. Not only are these foods pretty to look at, but they are relatively low in calories compared to grains while providing a variety of important nutrients....
Is Whole Wheat Really Healthy For Me?
First off, let me begin by saying that we are talking about modern wheat…not the wheat that your grandparents or great grandparents ate when they were growing up. Our wheat is a completely new kind of wheat thanks to farming practices that have genetically modified...
Why Eating Breakfast Will Give You Superpowers
Go ahead, break–that--fast! Breakfast is an essential part of a successful day that gives you the ability to nourish your brain and body. When you wake up in the morning, your blood sugar may be low because you haven’t eaten since the night before. So when you do eat,...
Everyday Anxiety: Easy Changes to Get Yourself Back In Control
Racing thoughts, worry or fear, nervousness, a feeling of having little to no control, racing heart, trouble breathing, muscle aches or muscle tightness, sweaty palms and sleep disturbances...these are all different symptoms and signs that our body and minds are...
Are YOU Magnesium Deficient?
Magnesium is important for over 300 enzymatic reactions in the body! It is important in our antioxidant systems, energy production, breakdown of fats, DNA synthesis, muscle contractions, insulin action, and reducing platelet formation thus helping with blood health....
Keeping Fit this Fall
As we head into fall, it’s a natural time for many people to reassess their fitness goals. With the cooler temperatures and familiar rain clouds gradually pushing us back indoors, we’re likely to spend more time sitting in front of the TV, at our computers, or at a...
Reducing Sugar Can Be Done
Despite the American Heart Association (AHA) advising that consumers limit their daily sugar intake to six teaspoons of sugar for women, and nine teaspoons for men, American adults and teenagers are consuming too much added sugar (meaning the refined sugars and corn...
Ease Symptoms of Histamine Intolerance through Nutrition
Do you experience a runny nose or sneezing when you eat avocados, eggplant, or tomatoes? Do you experience unexplained headaches, fatigue, or dizziness? These can be signs and symptoms of an allergy, but if allergy testing comes up negative, it might be possible that...
Taking Pause for Menopause
I’m in my late 40s, something I say out loud with a bit of incredulity and slight disbelief (read: Can. Not. Believe. It.). Based on my chronological age, I’m very likely right smack in the middle of peri-menopause… that time when women’s bodies are making the...
License to Snack!
Depending on who you talk to or what you read, advice as to how often you should eat a meal can vary widely. 3 squares, no snacks? 6 equal meals? 3 meals, ‘X’ number of snacks in between? How about timing? The advice is all over the place! And perhaps the most...
It’s STEPtember! A Little Motivation to Get you Stepping Out This Fall
As fall approaches in the Puget Sound, we natives know that chances are good we’ll see the sun continue to shine right on through the fall. We’ve had a gorgeous summer and the outlook for unseasonably warm temperatures going forward looks oh-so-promising. The Office...
The Breadless Sandwich: Ideas & Inspiration
For those of you cutting back on breads, be it for health reasons, allergy reasons, or just trying to get more vegetables in your diet, it can be a struggle to find alternatives to sandwiches. It’s no secret that eating a sandwich or burger has a different feel to it...
Hormone Balancing Foods for Women
If you have persistent weight gain, excess weight around your belly, low libido, fatigue, anxiety, irritability, depression, poor sleep patterns, digestion problems, or cravings...you may have a hormonal imbalance. In addition to exploring medications or herbs, there...
Your Weight vs. Your Health
For the longest time, we’ve been told that weight and height are the most important measurements. Specifically, BMI (Body Mass Index) has been used to determine the health of people for years. BMI is calculated by taking a person’s weight in kilograms divided by the...
Weight Loss for the Amateur Athlete Yep, that's you!
For those of you who consider physical fitness to be a priority to your overall health, you might think of yourself as an amateur athlete. This will look different for everyone, but might be along the lines of more than three workouts per week that vary in intensity...
Could You Have Non-Celiac Gluten Sensitivity?
In recent years the discussion around Celiac disease has continued to grow, with more people knowing about the disease and how it’s imperative that those with it need to avoid gluten. With this rise in those presenting with Celiac, there is also a rise in people with...