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  • Alcohol free? What might that help?

    “Can you go a week or can you go a month without any alcohol? And if you can’t, why not? What is it that’s driving your need for alcohol?” Dry January started in the UK in 2012 and has quickly spread to be a trend in the US. It just happens to coincide with our Whole 90 challenge but why are we challenging our clients to test out going without? What do you stand to gain from giving up alcohol for a month?
    Liver relief
    Because the liver is a tolerant organ, positive changes can occur within weeks of going dry. The liver can focus on its other jobs, such as breaking down other toxins produced by the body, metabolizing fats and excess hormones that need ....

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  • What’s a grain-free diet and why should I try it?

    What’s a grain-free diet and why should I try it? A grain-free diet eliminates all grains, as well as foods derived from them. This includes gluten-containing grains like wheat, spelt, barley, rye, and triticale, as well as non-glutenous ones like dried corn, millet, rice, sorghum, and oats. To follow a grain-free diet, you need to exclude all grains, as well foods that contain grains from your diet. Think conventional bread, pasta, granola, oatmeal, rice cakes, breakfast cereals, cakes, crackers, and cookies. Following a grain-free diet can also be similar to following a low carb diet, but this isn’t a requirement. You can simply eliminate grains and get your ....

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  • The WHOLE 90 - Get to the bottom of potential food issues

    When the Hartwigs created the Whole 30 in 2009, they set out not to create a diet or a quick fix. The Whole 30 wasn’t even designed to be a weight loss program or a test of willpower. The goal wasn’t to have you do something for 30 days with the intention of returning to your old eating habits as soon as you finished the 30 days. They designed the Whole 30 as a wake up call, a kick start to transforming the way you think about food, your body, and what you want out of your time left on this earth. It’s designed to be a paradigm shift the likes of which you may only experience a few times in your whole life. Their most famous quote regarding the Whole 30 is ....

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  • A year in review

    Life slows down with the passing of Christmas, relationships and celebrations come and hard work is generally put on hold. I’m always a bit surprised at how quickly another year has passed and I start wondering what I’ve actually achieved in the past 12 months. The end of the year is a great time for reflection, call it a year in review. The lull with the holidays is great opportunity to block of some time to do an analysis of where you are, how satisfied you are with your life, and how you wish to move forward. Before getting to more specific questions and exercises, lets go over our objective for this exercise:
    Assess where you started the year and where you are ....

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  • Healthy holiday strategies: Family stress

    This article was written by Kristen Eden for our blog last year and as I reread it, I felt that whether or not you've read it before.. it deserves another look. The holidays are great times to reconnect with family and friends you haven't seen in a while, but it can also be a stressful time if you have some passive aggressive family members. Knowing how to manage these comments in advance can be a great approach to reducing your stress and being able to move past the comment without getting upset. On the other hand as you read these possible trigger comments, it might be a good time to reflect upon your own actions and make sure that you aren't inadvertently upsetting someone else! Check ....

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  • Win the holidays in a game of inches.

    Win the holidays in a game of inches. “You know, when you get old in life things get taken from you... I mean that’s…part of life. But, you only learn that when you start losing stuff. You find out life’s this game of inches….The inches we need are everywhere around us….we fight for that inch….because we know when we add up all those inches that’s gonna make the ….difference between winning and losing!” - Al Pacino, Any Given Sunday Holidays are known for having some of your favorite meals and treats, we know that statistically the holiday weight gain averages around 1 lb. In the simplest terms a one pound weight gain ....

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  • It's that time of year again.... Holiday eating strategies!

    It’s that time of year again… the Holiday Season This is a busy time of year that leaves you focusing on everyone and everything… except for yourself. No one is perfect. We are all human and not robots. It would be crazy to expect to stay on autopilot through the holiday season and not even sneak one glass of eggnog. Cut yourself some slack…. This is the first and critical key to success over the holidays included in our holiday survival guide. There are going to be parties, there are going to be delicious treats, there are going to be plenty of things that pull your away from your routine. The holidays are a wonderful time of the year and not a time ....

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  • Stepping outside of her comfort zone to regain her quality of life; this is Ella's Member of the month story.

    Stepping outside of her comfort zone to regain her quality of life; this is Ella's Member of the month story. What the staff has to say about Patty: When we decide on each member of the month, we look for individuals who are giving extraordinary effort. For some that might just mean showing up consistently and dedicating themselves to the journey for the first time, for others it might mean doing something that was once impossible. When Ella first came in to see us at the request of her son, Divin, she couldn’t even walk into the building without her daughter holding on to her. Her walk was incredibly wobbly, it hurt to stand and go up and down stairs, because of ....

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  • Create your own active movement plan

    Part 2: So now that you understand why you need to move more during your day, how exactly are you going to accomplish this? Outside of the 30 minutes/ day of planned physical activity, there are hundreds of opportunities to get some extra movement in. Implementing these extra movements has now become your active action plan to get moving! Below you will find two lists, one for work and one for daily life. Don’t try to incorporate all of these at once. Pick an easy one from the list and implement it or if you are already doing something and think you can add to it, you can do that as well. Once that activity no longer requires a lot of reminders OR if you find that the option ....

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  • Why is sitting too much bad for you?

    With trends in sedentary behavior steadily increasing, there is a significant amount of research being done to figure out exactly why too much sitting is harmful to our overall health and wellness. Fascinating new research has unraveled three potentially significant issues.
    Sitting impairs the body’s ability to remove fat out of the blood stream and either use it for energy or deposit it into the body for storage until our body requires additional energy. These constantly elevated blood fats put us at higher risk for cardiovascular disease.
    Too much sitting during the day also impairs the functioning of the body’s healthy cholesterol, HDL. HDL acts as a scavenger in ....

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