Living & Practicing by Design™

The Far Reaching Benefits of Physical Activity

The Far Reaching Benefits of Physical Activity
Much has been written about the effects of exercise, physical activity and health in general. But what you may not know is there are good studies showing improvements in many health parameters with regular physical activity.
According to the American College of Sports Medicine, adults should be physically active seven days a week. Not unexpectedly, some in the popular media attacked this as 'not doable by most adults'. But the fact is, the more sedentary our lives become, the worse our health becomes. For example, we know that metabolism slows with as little as 90 minutes of continued sitting at your desk.
As your metabolism slows, you become much more efficient at making fat than you do burning it. And as a regular reader, you know that poor metabolism can lead to the development of neuropathy, type II diabetes, and illnesses with debilitating health effects. But you can boost your metabolism with a workout at the gym or a stroll in the morning—and eat properly (a lot of protein) —but sitting all day without moving will negatively impact your health. This small change in your routine can be the game changer in your life, helping you to burn more calories, invariably speeding up your body metabolism.
Typically, inactivity has an array of adverse health effects. The risk of cancer, risk of metabolic diseases such as dyslipidemia, Diabetes Mellitus, Hypertension, obesity, heart diseases including coronary artery disease and heart attack, stroke, and musculoskeletal diseases such as kneel pain and osteoporosis can all be linked to inactivity.
So, what’s the solution?
Click HERE to learn more and contact us.

Highest Energy Daily Habits for Adults

What Are the Highest Energy Daily Habits for Adults
In our fast-paced lives, maintaining energy throughout the day can be challenging. But what if you could make simple changes to your daily routine that significantly boost your energy and productivity? Here are the highest energy daily habits for adults that can transform your day.
Prioritize Sleep
Quality sleep is essential for staying energized. Aim for 7-9 hours each night to allow your body to recover and recharge. Try to maintain a regular sleep schedule, and limit screen time before bed to improve sleep quality.
Stay Hydrated
Dehydration is one of the most common causes of fatigue. Start your morning with a glass of water and continue to drink throughout the day. Staying hydrated keeps your body functioning properly and supports digestion and circulation.
Eat Nutrient-Dense Foods... Learn much more and contact us HERE
 
 
 
What you eat fuels your energy levels. Include a variety of whole foods like fruits, vegetables, lean proteins, and whole grains in your diet. These foods provide lasting energy without the crashes that sugary or processed snacks can cause.
 
 
 
Exercise Regularly

Natural Alternatives to GLP-1 Weight Loss Drugs

GLP-1 (Glucagon-like peptide-1) drugs, such as semaglutide (Ozempic, Wegovy), are commonly prescribed for weight loss and managing type 2 diabetes. These medications work by increasing insulin production, reducing appetite, and slowing gastric emptying. However, for those seeking Natural Alternatives to GLP-1 Weight Loss Drugs due to side effects, cost, or personal preference, several natural strategies can promote weight loss and regulate blood sugar without pharmaceuticals.
 
1. Fiber-Rich Diet
High-fiber foods help control appetite by slowing digestion, mimicking the effect of GLP-1 drugs. Soluble fiber, found in oats, flaxseeds, and beans, forms a gel-like substance in the stomach, helping you feel fuller for longer. Insoluble fiber, present in vegetables and whole grains adds bulk to the diet and supports digestive health. Both types are essential for regulating blood sugar and managing weight.
2. Intermittent Fasting (IF)
Intermittent fasting is an eating pattern that alternates between fasting and eating windows. Popular methods like the 16:8 plan (fast for 16 hours, eat for 8 hours) have been shown to enhance fat burning, improve insulin sensitivity, and reduce appetite naturally—similar to GLP-1 medications.
3. Probiotics
Improving gut health is another effective approach to weight management. Probiotics, particularly Lactobacillus gasseri and Bifidobacterium breve, have been shown to help reduce fat mass and improve metabolism. Incorporating probiotic-rich foods like yogurt, kefir, and sauerkraut can promote a healthier digestive system and support weight loss.
4. Natural Supplements... Learn much more and contact us HERE

Medication Assisted Weight Loss

We can’t seem to escape the commercials, social media, and celebrity news about medication-assisted weight loss.  It’s a thing... with my guest Julia Swartz LISCW
If you’re considering it or are on the journey to medication assisted weight loss , there are some things to consider.  As these medications become more popular and accessible, it’s important to discuss your larger health issues for consideration, as these medications can be attained online. Most folks that I work with are sharing good outcomes with weight loss and managing co-occurring health issues.  Type II Diabetes and PCOS are just a few. There seems to be evidence, that some folks do not produce GLP-1.
 
While these medications seem to quiet what is referred to as “food noise” that chatter in our head that tells us we’re hungry when we are not, what they don’t do is give us tools to manage our stress eating without Ultra Processed Food or UPCs.
 
These foods are designed in labs to produce the “bliss effect”.  The perfect combination of sugar, fat, and salt that hijacks our brain and creates a feedback loop that tells us we need/want more.  These foods increase anxiety and depression, wreak havoc on our gut microbiome, and are directly related to metabolic syndrome. Michael Moss has recently devoted an entire book to this, “Sugar, Salt, Fat”.
So, what are you do to?
The Food and Mood program, as previously described offers us a set of tools to manage our emotions and stress without food.  Effective Communication, Cognitive Behavior Therapy, and Mindfulness are the major components of this toolbox. 
 
By using Effective Communication skills and not assuming all communication is “confrontation”, we learn reflective listening and the importance of empathy and validation.  Speaking from the perspective of “I” rather than “you” allows us to communicate our thoughts and feelings without blame, rather than stuffing our feelings with food and avoiding issues... Learn much more and contact us HERE

Cannabis Usage & Mental Illness Provocation

 
 Cannabis use has become increasingly prevalent, with many advocating for its medicinal benefits. However, the relationship between cannabis and mental health is complex and often misunderstood. Let's explore the potential link between cannabis use and mental illness.
 
 Cannabis and the Brain
 
 Cannabis contains a compound called tetrahydrocannabinol (THC), which is primarily responsible for its psychoactive effects. THC interacts with the brain's cannabinoid receptors, influencing mood, perception, and cognition.
 
Cannabis and Mental Illness
While research is ongoing, studies suggest a correlation between cannabis use and the onset or exacerbation of certain mental health conditions, including:
Psychosis: Some individuals, particularly those with a genetic predisposition, may experience increased risk of psychotic symptoms after cannabis use.
Schizophrenia: Cannabis use can trigger or worsen symptoms of schizophrenia in vulnerable individuals.
Depression and Anxiety: Although cannabis is often used to self-medicate these conditions, long-term use may lead to increased symptoms.
Addiction: Cannabis can be addictive, and withdrawal symptoms can contribute to mental health challenges.
Important Considerations
Individual Differences: The impact of cannabis varies from person to person. Factors such as genetics, age, and frequency of use play a role.
Legalization and Accessibility: Increased availability of cannabis may contribute to earlier and more frequent use among young people, potentially increasing the risk of mental health issues.
Self-Medication: People with underlying mental health conditions may turn to cannabis as a self-medication strategy, which can complicate treatment... Learn much more and contact us HERE

Dangers of Vaping

Vaping, once marketed as a safer alternative to traditional cigarettes, has been unveiled as a dangerous habit with severe health consequences. Let's dispel the myths and uncover the truth about vaping.
Dangers of Vaping
Contrary to popular belief, vaping is not safe. E-cigarettes deliver nicotine, a highly addictive substance, along with other harmful chemicals. These toxins can damage your lungs, heart, and brain.
Short-Term Effects:
Coughing
Shortness of breath
Chest pain
Rapid heartbeat
Dizziness
Nausea
Long-Term Risks:
Addiction to nicotine
Lung disease, including popcorn lung
Heart disease
Brain damage
Increased risk of cancer
Targeting Our Youth
The vaping industry has aggressively targeted young people... Learn much more and contact us HERE:

Teaching Children Healthy Eating

Why Healthy Eating Matters
As parents, we want the best for our children, including a foundation of good health. Healthy eating plays a crucial role in their physical and mental development, influencing everything from energy levels and focus to mood and overall well-being. Let's explore practical ways to instill healthy eating habits in your child.  
Making Healthy Eating Fun
Involve Your Child: Let your child help with grocery shopping, meal planning, and cooking. This fosters a sense of ownership and excitement about food.  
Lead by Example: Children learn by watching their parents. Model healthy eating habits by making nutritious choices yourself.
Make it Colorful: Create fun and colorful meals with a variety of fruits and vegetables. Experiment with different flavors and textures.
Be Patient: It might take multiple exposures for a child to accept a new food. Keep offering different options without pressure.
Limit Processed Foods: Focus on whole, unprocessed foods as the foundation of your child's diet.
Make Healthy Snacks Accessible: Keep fresh fruits, vegetables, and whole grains readily available for quick and nutritious snacks.  
Education is Key
Teach About Nutrition: Explain the importance of different food groups and how they contribute to a healthy body.
Read Food Labels: Help your child understand food labels and make informed choices... Read much more about this and contact us HERE

Why School Physicals Are Essential for Your Child’s Success

As parents, we all want our children to have the best start possible when they head back to school. One key step that’s sometimes overlooked is making sure they have a thorough school physical. These check-ups are more than just a formality; they play a crucial role in ensuring your child’s overall health and readiness for the school year. Let’s dive into why school physicals are essential and how they can set your child up for success.
What Is a School Physical?
A school physical is a comprehensive health exam that assesses your child’s physical well-being. It typically includes:
 
Height and Weight Measurements: To track growth and development.
Vision and Hearing: To ensure your child can see the board and hear the teacher clearly.
Vital Signs Check: Monitoring blood pressure, heart rate, and respiration.
Overall, Health Assessment: Checking for any underlying health issues or concerns...Read much more & contact us HERE

Understanding the Connection Between Food and Mood: A Journey in Mental Health and Nutrition

Over eight hundred people have participated in the Food and Mood program, achieving excellent outcomes. When the program launched twelve years ago, many participants were considering or had undergone bariatric surgery and were experiencing weight regain. Today, many are using semaglutide for weight loss. While this medication is effective for weight loss, it often leaves a gap in treatment.
Participants frequently express concerns:
"If I am no longer using food to cope, what then? When I stop using this medication, I fear I will regain the weight if I do not understand my relationship with food."
The 6-week Food and Mood program addresses these concerns by exploring why we use UPFs for coping. The first two weeks focus on the relationship between food and mood, while the following four weeks are dedicated to developing positive coping skills to replace the use of UPFs. Learn Much More HERE: 

Nurturing Self-Love and Confidence

In today's appearance-focused world, nurturing self-love and confidence becomes crucial for a healthy body image and overall well-being. By shifting our focus inward and embracing our unique qualities, we can foster a deep sense of self-acceptance and appreciation. Here I explore practical strategies our practice advocates for nurturing self-love and building confidence from within.
1. Embracing Self-Acceptance: Embracing self-acceptance means acknowledging our worth beyond physical appearance. It involves challenging negative self-talk, reframing thoughts, and appreciating our bodies' uniqueness and perceived imperfections as opportunities for growth and self-compassion.
 
2. The Power of Mindfulness: Mindfulness practices, such as meditation and body awareness exercises, help us develop a deeper connection with our bodies. By engaging in these practices, we learn to appreciate our bodies' sensations, movements, and capabilities, fostering self-love and acceptance.
 
3. Nurturing Inner Beauty: Focusing on inner qualities, passions, and personal growth nurtures our inner beauty and boosts self-confidence. Recognizing our strengths, talents, and achievements beyond physical appearance reinforces a sense of self-worth that transcends societal beauty standards.
 
4. Media Literacy and Reducing Comparison: Developing media literacy skills allows us to discern unrealistic beauty standards portrayed in the media...
Learn much more and contact us if you'd like HERE