Bellevue Personal Training and Nutrition Blog

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  • Bellevue Nutrition | Fast and Easy Lentil Soup!

    Now that Fall is here it’s the perfect time, as we begin to slow down and go inside, to set the stage to nourish our immune system. If we start now we can likely stave off the colds, flu, and other infections that arrive in the darker days of winter. Lentil soup is one of my personal fav’s, being fast, inexpensive, chock full of protein, and tasty! The recipe below is one I have tinkered with over many years, and it’s verrry forgiving ~ you can add most anything you like. Please assume all ingredients are organic and non GMO. With some forethought this soup can be done and ready to serve in an hour! 3 - 4 c. of washed lentils
    ; covered with ample water. This can be ....

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  • Bellevue Personal Training | Childhood Lack of Sleep Linked to Obesity

    A recent study revealed that, for weight management, children need a good nights’ sleep as much as exercise and healthy nutrition. A comprehensive research review of 42 studies, with 75,499 participants, conducted by University of Warwick, in Coventry England, found that ‘short sleep duration’ in infants, children and adolescents were a risk factor for gaining weight and becoming obese. “Being overweight can lead to cardiovascular disease and Type 2 diabetes, which is also on the increase in children,” said lead study author Michelle A. Miller, PhD. The National Sleep Foundation recommends optimum sleep levels for different stages of childhood. Children who ....

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  • Bellevue Nutrition | Cranberry Ice Cream Pie!

    The Holidays are almost upon us, and with it the need have delicious (and healthy), fare to serve our loved ones. I received this recipe many years ago when my son was young. Back then it wasn’t the healthiest dessert, but it sure was delicious!! Now it seems most everyone in my family, and extended family, has some health issue. Within my fam are gluten free, Celiac, Vegan, sugar and almond allergies. Thus, I have adapted this to suit everyone and still have it be delicious and exclaimed over. Testament to deliciousness is that there is NEVER any left! Topping:
    2 cups fresh cranberries, ½ c. water, ¾ c+ xylitol.
    A caveat regarding xylitol: While it is a ....

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  • Bellevue Personal Training | Bones of Steel

    The road to success to achieve bones of steel (and of course, that means muscles of steel too!) is two part: Exercise and nutrition. As we get older it’s of the utmost importance that we have a strong skeleton to minimize the risk of osteoporosis, and also the risk of breaking bones if we were to fall. Studies continue to show that a major fall, after age 60, usually results in death within one year. Here’s the Cliff Notes on what to do: Exercise
    Regular weight bearing
    is of the utmost importance, as it not only strengthens bones but improves coordination and balance. Weight lifting, either at the gym or in your home; walking, hiking, running, stair climbing, ....

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  • Bellevue Nutrition | Eat Your Breakfast!

    Your mother was right ~ breakfast is the most important meal! In much the same manner that you want to ‘prime the pump’ by drinking a glass of water first thing each morning, so, too, do you want to eat a good breakfast to jump start your metabolism each day! As our bodies are in a fasting state and blood sugar levels are at their lowest each morning, what we eat for breakfast sets up our metabolism for an entire day ~ impacting our energy levels, appetite stability, supercharging hormones, and more ~ or not Far too common is no breakfast at all, leaving the house at break neck speed, maybe grabbing a doughnut and coffee at the nearest convenience store. Benefits of a ....

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  • Bellevue Nutrition | The Amazing Powers of Garlic!

    The famous quote by Hippocrates: “Let food be thy medicine and medicine be thy food” speaks to the powers of the amazing fragrant bulb, garlic. The first historical references date back to Sumerian clay tablets, circa 2600BC. Garlic has been used for thousands of years now, as both medicine and food! Read on to find out more about its’ amazing powers. *During WWII, garlic was used to treat infected wounds and dysentery. *As an antiviral, anti-fungal and antimicrobial garlic has been found effective in the fight against salmonella, E. Coli, and mycobacterium tuberculosis, the bacteria responsible for TB. It can also thwart staph and strep bacteria, and one study found it ....

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  • Bellevue Personal Training | Exercise Guidelines for Health Conditions

    One of the single best ‘prescriptions’ for any health condition is quite simply: Exercise! Below are the current guidelines for diabetes, heart disease, osteoporosis, anxiety disorders and menopause. Diabetes:
    Aerobic exercise
    150 minutes a week, minimum. Perform moderate to high volumes 3 – 7 days a week. Resistance Training
    8 – 10 exercises, 2 – 3 days a week. Flexibility exercises
    should be done 2 – 3 days a week. **High intensity interval training (HIIT)
    may be effective. Balance Training.
    Heart Disease:
    Aerobic exercise
    150 minutes a week at moderate intensity, or 75 minutes a week at vigorous intensity, or a combination of both. ....

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  • Bellevue Personal Training | Tips for Better Sleep

    We all know we need to get more sleep, but we just need to do ONE more thing! Most of us are also only too aware that lack of sleep can lead to obesity, diabetes, cardiovascular disease, accidents (!!), poor performance, autoimmune disease, and poor athletic performance. Below are the latest tips that really work! Make sleeping a top priority:
    This may sound crazy, but it’s pretty low on the totem pole for many. Set a time that you are willing to go to bed, sticking to the same time every night, and work towards gearing down the hour before. According to the National Sleep Foundation, the American Academy of Sleep Medicine, and the Sleep Research Society, adults 18 – 64 need ....

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  • Bellevue Nutrition | Update on the Human Microbiome

    In the past five years or so much fascinating information has been discovered about the human microbiome, or the state of our “gut”, if you will. You probably already know, as of this writing, that much of our immune system is founded in the gut. But did you know that the state of your gut determines your serotonin level (which is a major feel good hormone)? In this blog I shall present the wealth of new information, in Cliff note format. And to think that, just a mere 15 years ago, when my ND told me that ‘my immune system was housed in my gut’ I said ‘Huh’?! ☺ *The microbiome extends from deep within our bodies to the skin and all surface areas ....

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  • Bellevue Nutrition | Eat Fish for Stronger Bones!

    Eating fish that are high in Omega-3 fatty acids can strengthen your bones and lead to a healthier heart. Current research also points to an inverse relationship between fish high in Omega-3’s and risk of hip fractures. The recommendation is a minimum of two fish meals a week. Unfortunately, eating fish and chips won’t cut it! A caveat ~ though farmed salmon has a higher Omega 3 level than wild I consider it unsafe to eat as it’s a genetically modified fish. FISH
    OMEGA 3’s (per 3 oz svg)
    Mackerel 2.3 gms Farmed Salmon 2.1 gms Anchovies 1.7 gms Black Cod 1.4 gms Sardines 1.3 gms Pickled Herring 1.2 gms Wild Sockeye Salmon 1.0 ....

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