Tuesday, December 20, 2011

An early Hanukkah and a really early Merry Christmas to everyone today!! We will be 

closed Monday the 26th so get in this week before the Yule holiday!

We will be returning to work on Tuesday.

Monday, December 5, 2011

Happy Monday to everyone!
We have an office improvement question:
As a patient, what would you prefer to have: a specific appointment time (eg, 3:30pm) or an open ended time on a specific day (any time during business hours on Wednesday)?

You can leave a comment with your answer or head over to our Facebook page and answer the poll there.


Wednesday, November 9, 2011

Wednesday people!!
Good morning and happy day to you all!!

Just got your new website up and running so head on over and check it out!!


Also, also check our our Facebook page and clickty click the like button!!

Saturday, October 29, 2011

Aloha everyone!
Just a quick note that we'll be taking Monday (10/31) off to not only celebrate Nevada Day (Happy Birthday Nevada) but also to get some serious Trick-or-treating in!  We will see y'all when we get back Tuesday!  Happy Halloween!

Wednesday, October 12, 2011

Congratulations!!  If you are reading this that means that you have successfully fought the weight war and won!..... Well mostly.  Still have those last lingering areas giving you grief?  Do not fret!!
Plateaus in weight-loss are expected!!
Let me drop a few extra suggestions your way to help you stay on the path!

1.  Exercise
You should already be exercising, but now adding extra programs.  Adding weight bearing exercises will help strengthen bones, build lean muscle, and help burn that extra fat.  Keep in mind that when you build muscle AND lose fat, there may be an equal balancing out on the scales.  So shoot your scale and trust your body.  

2. Gonna eat bad, eh okay - just make better bad choices!
I'll admit it, I love fast food!  LOVE IT!  Do not beat yourself up or lay thick the guilt if you decide to indulge.  Make better choices such as, just a single patty burger rather than the double-double.  Get the sandwiches made with no mayo.  In & Out has a secret burger one needs to ask for called the "Protein Style" where there is no bun, but the burger is wrapped in lettuce instead.  Small changes here can really help in the long run.

3. Snack Right
Snacking right is like eating fast food you have to make the right choices.  Avoiding high-calorie, nutrient empty foods is the attack plan here.  Our office's nutritional program has several snack options: such as Snacks and their decedent IsaDelight Chocolates, Yum!
4. Avoid Sugary Drinks
Remember the nutrient empty foods I spoke about early?  Well, these drinks fall right into that category.  Fruit juices or purified water are far better drinks to start with.  Sport drinks such as Powerade or Gatorade are okay, but really meant more for when you are working out rather than just a thirst quencher.

5. Our friend, fiber
Other than keeping you regular, which is a good thing, fiber will help keep you satisfied longer!  The National Fiber Council recommendation is roughly about 25-30 grams daily. These Slim Cakes are not only have 5 grams of fiber but a healthy dose of deliciousness.  

6. Nancy Regan says, "Just say NO to bad Fats" (well not really, but she should have!)
There is a whole separate blog coming about this one topic, so I'll just make some big pointers.  Bad fats are those who say, "saturated," or "trans" in the name.  More and more studies are coming out which are showing that an increase of dietary omega-3 fatty fish oils are not only great for your heart but also for lowering and sustaining body weight.  Look for high-quality, high-potency fish oils supplements and start to see the myriad benefits one can get!

So keep at it true believers!  Stay on the path and and enjoy your new life!

Stay healthy my friends!

~ Doc K

Thursday, October 6, 2011

5 Reasons your diet is not working

The CDC has put out a staggering number for the obesity epidemic in America.  64%, 64%, of Americans are either overweight or obese.  Sadly, due to diet failure, lack of results, or other setbacks, most of these people will abandon their efforts to lose or control their weight.
Here are a few tips and reminders about how to stay on the path and diet correctly.

#1.  Too many calories
Calorie consumption is a key factor in weight loss.  One must burn more calories than you consume regularly to have any effect.  This can be difficult due to liquid calories, snacking, and changes in portion size.  It's nearly impossible to track and gauge without looking and checking food labels.  The failure can come from people guessing or gauging just how many calories they eat.
Look at food labels for everything you eat or cook with and write it down in a log for a week.  It can be very surprising at the resulting number.

#2. Working out: Either not enough or too much
In order to create an adequate calorie burn/deficit to make weight loss successful, one needs to work out the correct amount.
This link will take you to the Mayo Clinic calorie calculator which will give you a rough estimate of how many calories you will need in a day to maintain your current weight.  Utilizing this caloric base line number, create an accurate daily calorie goal.  It takes a calorie burn of roughly 3,500 calories to lost 1 lb of weight.  Thus, if you reduce your caloric intake by 500 calories a day, you can lost about 1 lb a week.
So using my own personal numbers for example:  my daily calorie load is  2500 calories.  If I eat 2300 calories in the day, then burn of 300 more via exercise, my net daily intake is 2000 creating a deficit of 500 calories.

#3. Toxins in the system
Toxins in our everyday lives, be it in the air, water, or food we eat.  Even our daily stress releases free radicals into our systems.  All these toxins break down healthy cells, slows down our metabolism, and disrupt our body's natural fat-burning process by blocking our hormone which aid in losing weight (such as testosterone).  
Flushing these toxins from our system will not only benefit us in a weight loss manner, but in a better health manner. Our Isagenix system, Cleanse for Life, is designed to safely and effectively rid your body of these toxins.

#4. Not working out correctly
Any activity is good activity.  However, when it comes to weight loss, one needs to use more effective types of exercise.  Combining cardiovascular and strength training is a fantastic way to shed weight.
Cardio exercises is the most effective type of exercise to burn calories.  These calories come from fat NOT from lean muscle tissue.  To hit this cardio zone correctly you need to focus on your target heart rate, which is usually between 50 and 85% of your maximum heart rate.  How do you find this?  Easy, subtract your age from 220.  (So using myself as an example, I'm 35.  So my max heart rate is 220 - 35 = 185.  Thus my cardio zone is 92-154.)  Now keeping this number in mind, work out for at least 30 minutes within your target heart rate zone.  This will maximize your results!
Strength training is equally as vital to weight loss.  Do not assume that this means you have to pump iron, but do some simple strength training  will help restore lean muscle tissue.  Additionally, muscles burn more calories than fat, which means: the more lean muscle one has in their body, the more efficient one's body will be in burning calories.

#5. Not snacking right
In our battle of the bulge, snacking produces two major goals: first, it helps keep your metabolism up, and second, it keeps you from being hungry throughout the day.
Snacking right involves getting a balance of nutritional groups like carbs AND protein as well as limiting your calories.
Our Isagenix system also has SlimCakes available which are not only delicious but also fit this snacking need perfectly.  With 20 grams of carbs, 2 crams of protein, 5 grams of fiber, and 90 calories - they curb your hunger all while keeping it a heart and waist healthy snack.

So at the end of the day here, what I'm trying to say here is that, do not give up on your goal of weight loss.  No matter how much you want to lose, for what ever reason you want to lose it.  Keep your nose heading straight, these 5 tips in mind, and your goals will be met.
Never hesitate to ask questions or concerns with either me or who ever your health care provider is.

Go check out my IsaGenix website for more products and videos!

Stay healthy my friends!

~ Doc K

Wednesday, October 5, 2011

An oldy but a goody report from our friends Consumer Reports

Consumer Reports says, DC good, MD fail.


Starting October 3rd 2011, our office hours will be changing to the following:

Monday - Thursday 8am - 5pm.

You can view our schedule and make appointments online at two links:
1) Facebook and click the "schedule now" link on the left.
2) Schedule your own appointment (you can login via facebook/google/ or create a new account)

Be well!

~ Doc K

Aloha and Welcome!

Thanks for you visit to our new blog site!  We will update this weekly with new, exciting, and informative information to keep you educated and "in the know" with all that we can!
Any time one has a questions about what we do, who we are, or any question, please feel free to call, visit us online, or visit our office!

New School:

Facebook @ Corehealthwellnesscenter
Twitter @CH_WC
Blogspot:  ch-wc.blogspot.com

Old School:

Addy:  1475 Terminal Way, Suite A1-4; Reno, NV 89502
Tel:  775 / 393.9894

Be Well!!

~ Doc K