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11/29/2025

🔥 Movement: The Medicine Your Body Was Built For

Your body is designed to move — not just during workouts, but throughout the day. Even a few minutes of light movement every hour can wake up your muscles, boost your circulation, and clear your mind. Sitting for long stretches slows everything down: your metabolism, your focus, your energy, even your mood.

You don’t need a gym to stay healthy. Stretch while working, take short walks, stand up and breathe deeply, or do a few body-weight moves at home. Consistent daily movement keeps your body young, your joints flexible, and your mind refreshed.

11/14/2025

Keep Your Portions in Check
Portion control helps manage your weight when you change your diet. It requires special attention to your eating habits.17 You may want to cut a serving of beef in half, for example, if it takes up more than half your plate.
It's best to try to fill half your plate with vegetables or fruit. A quarter should be lean protein, while the remaining quarter should be whole grains.

10/28/2025

Curb Your Sweet Tooth
Cutting down on added sugar can assist you with weight loss. People who consume less sugar have been shown to have less excess weight.
Natural sugar is found in fruits, which also provide essential nutrients. You can enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta.

10/15/2025

Find a Workout Buddy
A friend you can work out with is very helpful for staying motivated. It's important to find someone who will inspire—not discourage. Make a list of all your exercise-loving friends, then see who fits this criterion:
Are they supportive (not disparaging) of your goals?
Can your pal meet to exercise on a regular basis?
Will your friend be able to keep up with you or even push your limits in key workouts?
Make the phone call to start getting fitness plans together if you have someone who fits all three. You may be able to find other ways to exercise with others if you do not have someone close to you who could be your workout buddy.
Check out a local gym or recreation center for group workout classes, personal training sessions, or exercise-focused groups. You could even ask family or friends if they know people who are also looking for someone.

10/02/2025

☀️ The Healing Power of Morning Sunlight

A few minutes of morning sunlight is one of the simplest yet most powerful health boosters. That warm glow on your skin helps regulate your body’s internal clock, improving your sleep at night and your energy during the day. Sunlight also triggers your body to produce vitamin D — a nutrient essential for strong bones, immunity, and mood regulation.

Instead of immediately reaching for your phone, try stepping outside for 10 minutes after waking. Let your body soak in natural light, breathe deeply, and start your day grounded. Your mind, mood, and health will thank you.

09/17/2025

Get rid of excess belly fat
Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease .
For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight.
Reducing refined carbs, eating more protein and fiber, and reducing stress (which can reduce cortisol, a stress hormone that triggers abdominal fat deposition) are all strategies that may help you get rid of belly fat.

09/07/2025

Occasionally track your food intake
Some people may benefit from working out how many calories they eat is by weighing their food and using a nutrition tracker . Tracking can also provide insights into your protein, fiber, and micronutrient intake.
However, while tracking, may help some people manage their weight, there is also evidence it can lead to disordered eating tendencies .
Always speak with a doctor before using this strategy.

08/10/2025

Nurture your social relationships
Social relationships with friends, family, and loved ones you care about are important not only for your mental well-being but also your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those who do not.

07/28/2025

Use plenty of herbs and spices
There is a variety of herbs and spices at our disposal these days, more so than ever. They not only provide flavor but also may offer several health benefits as well.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health

Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.

07/20/2025

Avoid artificial trans fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (68Trusted Source).

Avoiding them should be much easier now that they have been completely banned in the United States and many other countries. Note that you may still encounter some foods that contain small amounts of naturally occurring trans fats, but these are not associated with the same negative effects as artificial trans fats

07/06/2025

Lift weights
Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.

It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest (65Trusted Source, 66Trusted Source).

If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.

The Physical Activity Guidelines for Americans recommends resistance training twice per week

06/04/2025

Limit refined carbs
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.
Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease.

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1824 Jerry Dove Drive
Edmonds, WA
98020

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