Healthy Steps is Moving!
Healthy Steps Weight Loss Center is on the MOVE this week!
We’re moving to our beautiful new office this week (closing from 8/30 – 9/5) and will reopen on Wednesday 9/6/17! We’ll be only about a mile from our current location. Here’s the new address:
Healthy Steps Weight Loss Center
The Waterfall Towers – Building C
2455 Bennett Valley Rd., C-116
Santa Rosa, CA 95404
Click here for the Google map location.
707-546-7900 (same phone number)
Hours at our new location:
Monday – Thursday: 9am – 5pm
Friday: 9am – noon (or by appointment)
- Bear with us! We’ll be closed for the move from 8/30 through 9/5.
- For those of you who also visit the Nurse Practitioners at the Sutter Bariatric Clinic, that office will still be at their same location.
We look forward to seeing you soon!
Dr. Woodbury and his dog love to exercise together. It’s been made simple to ride bikes alongside his dog with Bike Tow Leash. Watch the short video by clicking HERE.
Bike Tow Leash was designed with both the laws of physics and a dog’s behavior to pull in mind. Your dog’s ability to pull to the side is greatly reduced and tipping forces are virtually eliminated. Watch Dr. Woodbury and his dog in action as they enjoy a stroll together through the gorgeous Sonoma County bike trails.
Website: Bike Tow Leash
Video: Dr. Woodbury + Dog
Many individuals take Biotin, believing it will improve their hair, skin or nails. Although a good multivitamin will cover the daily need for 30 mcg of Biotin, many Biotin-specific supplements provide 1000 to 5000 mcg per dose. Taking large mega-doses of any vitamin and mineral should not be done without your health care provider’s knowledge. This article describes how taking large doses of biotin can impact important thyroid testing results and even result in inappropriate medical treatment. Read up, and then remember to update your health care team on all supplements you take.
Ever heard the term “Skinny Fat”? It applies to individuals at a healthy weight (on the scale) but who have a high percentage of body fat. Being metabolically obese, even at normal weight, increases your risk of many health problems including diabetes and heart disease. Acceptable ranges of body fat percentage are <25% for men and < 31% for women. Get your body composition tested to see where your health lies are today.
Ceviche is a seafood dish made from fresh raw fish and cured in lemon or lime juice. Over the course of a few hours the citrus juice will begin to “cook” the seafood without the use of a heat source.
Our Shrimp Ceviche recipe is a SHORTCUT version of the typical ceviche preparation and therefore calls for cooking and then immediately cooling the shrimp in an ice bath. In doing this preparation the seafood is not served raw and can be made within minutes rather than hours.
6 – 8 servings
Author: Brenna Masi @ Healthy Steps
2 pounds raw shrimp, peed and deveined
2 Persian cumbers, chopped
15 cherry tomatoes, cut in quarters
2 avocados, diced
1 jalapeno, minced
2 cloves garlic, minced
1/8 cup cilantro
salt and pepper
Bring a small pot of water to boil. Add the raw, peed and deveined shrimp; boil for 2-3 minutes or until pink. Drain and transfer cooked shrimp to a bowl of cold ice water to stop the cooking process and let cool. Once the shrimp are cold, drain and place into a small bowl.
To the bowl of cooled shrimp add cucumbers, tomatoes, avocados, jalapeño, garlic, lime, cilantro, salt and pepper. Mix to combine. Serve & enjoy!
Cool off this summer with a refreshingly sweet yet heathy treat.
2 cups (16 ounces) No-Sugar-Added Vanilla Greek Yogurt
2 cups chopped strawberries
(1/4 cup milk if needed)
Combine the yogurt and strawberries in a blender and blend until smooth. Thin out the mixture with a small amount of milk if needed. Pour into popsicle molds and insert sticks. Freeze overnight.
To unmold, briefly dip the mold in warm water. Enjoy!
Glucagon-like Peptide-1 (GLP-1) is secreted by intestinal cells in response to the presence of nutrients (from eating or drinking). GLP-1 has powerful impacts on our health and weight:
- Helps keep blood sugars from getting too high
- Promotes insulin sensitivity/limits insulin resistance
- Slows the movement of food out of the stomach, increasing feelings of satiety/fullness
- Inhibits feelings of hunger, decreasing food consumption
- Decreases the pleasure/reward response to food (so ideally, once you have eaten enough, the food doesn’t taste as good as when you’re body needed the fuel)
As you can see, having appropriate amounts of GLP-1 is important to good health. Research shows that certain groups of people are more likely to have low GLP-1 levels, including individuals who are overweight or obese, and those with type 2 diabetes, polycystic ovary syndrome, and non-alcoholic fatty liver disease. Here are some things that have been shown to increase GLP-1 levels (1):
- losing weight through healthy eating and exercise
- eating meals that are balanced to contain some healthy fat, protein, and fiber from whole foods
- chewing food thoroughly
- taking a good quality probiotic daily
There are also medical interventions that can have positive impact on GLP-1 function, including certain medications, and the bariatric surgeries Roux-en-Y Gastric Bypass and Vertical Sleeve Gastrectomy.
Adiponectin is a hormone produced by our body’s fat cells and regulates carbohydrate and fat metabolism. High adiponectin levels have been linked in the research with healthier body weight as well as lower cardiovascular disease risk and inflammation. Since adiponectin decreases inflammatory damage and pain, and protects our hearts, we want adiponectin levels to be high. However, research has show that when an individual becomes resistant to the actions of insulin (read about insulin here
) adiponectin levels will be lowered (1). Behavior changes that lower insulin resistance result in normalization of adiponectin levels, which therefore helps weight management, decreases inflammation, and lowers cardiovascular risk.
Here are some lifestyle choices you can make to decrease insulin resistance and normalize adiponectin levels:
- Exercise most days of the week
- Decrease and interrupt periods of sedentary time
- Follow a healthy, low-glycemic meal plan and moderate your portions
- Lose weight
If you’d like guidance or support around any of the above behavior changes, call to schedule an appointment today!