Glow Medspa

06/27/2023

Beginner's Fitness Journey: 5 Days of Easy Home Workouts! 💪🏠 Get Started with Quick and Simple Exercises to Boost Your Fitness. Check out our Step-by-Step Routine for Beginners!

Day 1: Full Body Workout
March in Place - 1 minute
Wall Push-Ups - 10 repetitions
Bodyweight Squats - 10 repetitions
Plank (on knees or against a wall) - Hold for 20 seconds
Standing Bicycle Crunches - 10 repetitions per side

Day 2: Cardio Blast
March in Place with Arm Circles - 1 minute
Toe Taps (tap alternating feet on a step or platform) - 20 repetitions
Standing Knee Lifts - 10 repetitions per side
Modified Jumping Jacks (step out instead of jumping) - 10 repetitions
Side-to-Side Lunges - 10 repetitions per side

Day 3: Upper Body Focus
Arm Circles (forward and backward) - 10 repetitions each direction
Wall Push-Ups - 10 repetitions
Shoulder Shrugs - 10 repetitions
Seated Tricep Dips (using a chair or bench) - 10 repetitions
Doorway Bicep Curls (use a resistance band or water bottles) - 10 repetitions

Day 4: Lower Body Focus
March in Place with High Knees - 1 minute
Wall Sit - Hold for 20 seconds
Standing Heel Raises - 10 repetitions
Standing Leg Lifts (alternating legs) - 10 repetitions per side
Standing Forward Lunges - 5 repetitions per side

Day 5: Core Strength
March in Place with Torso Twists - 1 minute
Seated Russian Twists (use a water bottle or small object for resistance) - 10 repetitions per side
Pelvic Tilts (lying on your back, tilt your pelvis up and down) - 10 repetitions
Modified Plank (on knees or against a wall) - Hold for 20 seconds
Dead Bug Exercise (lying on your back, alternate extending opposite arm and leg) - 5 repetitions per side

Remember to take breaks whenever needed and listen to your body. Focus on proper form and gradually increase the intensity and repetitions as you become more comfortable with the exercises.

Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.

06/26/2023

Level Up Your Meal Game: Unleash the Power of Meal Prepping!!! 🥗 🥘 🥑 🙌

Meal prepping is a powerful approach to not only promote better health and facilitate weight loss but also save precious […]

06/12/2023

The way you cook can make a profound difference in the healthy benefits and nutritional quality.

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06/04/2023

Clean eating is crucial in successful weight management. Intake of unprocessed foods benefits all of our organ systems and provide critical nutrients to cellular metabolism.

Clean eating refers to a nutritional approach focused on consuming whole, unprocessed foods while minimizing the intake of refined sugars, […]

06/04/2023

Proteins are essential building blocks for metabolism and crucial in weight management. Vegetarian and animal based sources are explained below.

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06/04/2023

Better nutrition leads to improved health and wellness. Adequate iron intake is essential for cellular development and immune performance.

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06/03/2023

🍉🍉🍉NEW weekly menu for clean eating 😋 Here's a sample menu for you (see below for Grocery List and Calorie Count for the week!):

🥑Monday:

Breakfast: Quinoa Breakfast Bowl with fresh fruits and nuts.
Snack: Carrot sticks with hummus.
Lunch: Grilled chicken breast with steamed broccoli and quinoa.
Snack: Greek yogurt with berries.
Dinner: Baked salmon with roasted asparagus and a side salad.
Dessert: Dark chocolate squares.

🥑Tuesday:
Breakfast: Oatmeal topped with sliced bananas and almond butter.
Snack: Apple slices with natural peanut butter.
Lunch: Mixed greens salad with grilled shrimp, cherry tomatoes, and avocado.
Snack: Almonds and dried cranberries.
Dinner: Baked chicken breast with roasted sweet potatoes and steamed green beans.
Dessert: Baked apple slices sprinkled with cinnamon.

🥑Wednesday:
Breakfast: Spinach and mushroom omelet with whole grain toast.
Snack: Celery sticks with almond butter.
Lunch: Quinoa salad with roasted vegetables and feta cheese.
Snack: Fresh berries.
Dinner: Grilled lean steak with roasted Brussels sprouts and a side of quinoa.
Dessert: Greek yogurt with honey and walnuts.

🥑Thursday:
Breakfast: Chia seed pudding topped with fresh fruit and granola.
Snack: Sliced cucumbers with hummus.
Lunch: Lentil soup with a side of mixed greens salad.
Snack: Homemade trail mix with nuts and dried fruits.
Dinner: Baked cod with quinoa pilaf and steamed asparagus.
Dessert: Mixed berry smoothie.

🥑Friday:
Breakfast: Whole grain pancakes topped with Greek yogurt and berries.
Snack: Roasted chickpeas.
Lunch: Grilled vegetable wrap with whole grain tortilla.
Snack: Sliced bell peppers with guacamole.
Dinner: Quinoa-stuffed bell peppers with a side salad.
Dessert: Frozen grapes.

Feel free to adjust the portion sizes and ingredients according to your preferences and dietary needs. Enjoy your clean eating journey!

💡Here's a grocery list with all the ingredients you'll need for the weekly menu:

🥕Produce:
Fresh fruits (e.g., bananas, apples, berries)
Fresh vegetables (e.g., spinach, mushrooms, broccoli, asparagus, sweet potatoes, cherry tomatoes, avocados, green beans, Brussels sprouts, cucumbers, bell peppers)
Carrots
Celery
Lettuce or mixed greens
Garlic
Onion

🍗Protein:
Chicken breasts (skinless, boneless)
Salmon fillets
Shrimp
Lean steak (of your choice)
Cod fillets
Eggs

Grains and Legumes:
Quinoa
Oatmeal
Whole grain bread or toast
Lentils

Dairy and Dairy Alternatives:
Greek yogurt
Feta cheese (optional)
Almond butter or peanut butter
Honey

Pantry Items:
Nuts (e.g., almonds, walnuts)
Dried cranberries
Dark chocolate squares
Cinnamon
Chia seeds
Granola
Whole grain pancakes mix
Whole grain tortillas
Guacamole (pre-made or ingredients to make your own)
Olive oil
Balsamic vinegar

Other:
Hummus
Natural peanut butter
Roasted chickpeas (pre-made or ingredients to make your own)
Trail mix with nuts and dried fruits
Frozen grapes
Remember to check your pantry for any items you may already have to avoid unnecessary duplication. You can also modify the list based on your personal preferences and dietary needs.

Happy grocery shopping and enjoy preparing your delicious meals!

Monday:
Total Calories: Approximately 1,500-1,800 calories

Tuesday:
Total Calories: Approximately 1,500-1,800 calories

Wednesday:
Total Calories: Approximately 1,500-1,800 calories

Thursday:
Total Calories: Approximately 1,500-1,800 calories

Friday:
Total Calories: Approximately 1,500-1,800 calories

Please note that these calorie estimates are approximate and can vary based on the specific ingredients used and portion sizes. Adjustments may be needed depending on your individual calorie needs and goals.

05/17/2023

Natural Ways to Manage Nausea.....

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05/02/2023

Tips on Making Lasting Changes!

Make Lasting Changes

We all know that eating a healthy diet is important for maintaining good health and preventing chronic diseases. However, it can be challenging to know where to start or how to make lasting changes. In this newsletter, we'll share some tips and tricks for eating healthier and feeling your best.

1. Eat more fruits and vegetables: Aim for at least 5 servings of fruits and vegetables each day. Try to include a variety of colors to get a range of nutrients. You can add veggies to your meals, snack on fruit throughout the day, or make a smoothie with your favorite produce.
Choose whole grains: Whole grains are more nutritious than refined grains and can help you feel full longer. Look for whole grain bread, pasta, rice, and cereal.
2. Limit processed foods: Processed foods can be high in salt, sugar, and unhealthy fats. Try to cook at home more often and choose whole, minimally processed foods instead.
3. Watch your portions: Pay attention to how much you're eating, and try to stick to appropriate serving sizes. This can help you maintain a healthy weight and avoid overeating.
4. Drink plenty of water: Staying hydrated is important for overall health. Try to drink at least 8 cups of water per day, and limit sugary drinks like soda and juice.
5. Don't forget about protein: Protein is important for building and repairing tissues in the body. Look for lean sources like chicken, fish, tofu, and beans.
6. Plan ahead: Making a meal plan and prepping your meals in advance can help you make healthier choices throughout the week. Try to plan out your meals and snacks for the week ahead of time.

Remember, making small changes over time can add up to big improvements in your health. Start with one or two of these tips and see how they work for you.

And don't forget to enjoy your food and savor every bite!

It's important to feel supported and cared for when it comes to your health, and we want to assure you that our office is here for our patients. Our team of healthcare professionals is dedicated to providing high-quality care and support to each and every patient who walks through our doors. We understand that navigating the healthcare system can be overwhelming, and that's why we strive to create a welcoming and supportive environment where our patients can feel comfortable discussing their health concerns. We believe in a patient-centered approach to healthcare, which means that we listen to our patients' needs and concerns and work with them to develop a personalized treatment plan that fits their unique situation. We are committed to being here for our patients every step of the way, and we look forward to continuing to provide the best care possible.

Please reach out to us if you need anything!

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