Heart Rate Variability for Optimal Health & Performance
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A Visit to Fleet Feet in Ballard – Running series with Dr. Andrew Simon
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Regence Naturopath
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Roasted Pear and Honey Recipe
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Manage Blood Sugar Naturally
Manage Blood Sugar Naturally
The easiest way to manage blood sugar naturally is to decrease your sugar intake. Look at the ingredients and find foods that are low in sugar, high fructose corn syrup, and modified corn starch. Even “natural” forms of sugar are still sugar and will affect your blood levels. Check out the Fooducate app to scan foods at the grocery store to learn about their quality and how much sugar they contain.
Here are more simple ways to manage blood sugar naturally:
Eat breakfast every day with protein
By eating breakfast every day with a source of protein, you can balance your glucose and have the energy to do the things you love. You’re less likely to be hungry or reach for sugary snack slater in the day. Getting at least 15 grams of protein a couple of times a day can stabilize your blood sugar and even help improve your sleep. Four ounces of cottage cheese or a half-cup of almonds are examples of how you can get to 15 grams of protein pretty quickly. Other great protein sources include quinoa, beans, lean meats, nuts, seeds, yogurt and eggs.
Healthy Posture in the Workplace
Healthy Posture in the Workplace: to Improve your health
Anything you do for eight hours a day is going to affect your health. This includes things as mundane as how you maintain your posture throughout the day in the workplace. This guide from the Occupational Safety & Health Administration (OSHA) can tell you how to determine if you have poor posture. And here’s why you should be concerned:
- Muscle tension: Sitting with your head forward can cause muscles in your neck to strain and become tense, particularly the trapezius muscle. Over the long term, this can change the curvature of your spine, leading to arthritis or decrease your range of motion.
- Risk of injury: Sitting in a poor posture frequently can harm your lower back by leading to uneven pressure on the lumbar disks. This can make you predisposed to a more significant injury while lifting a heavy object, playing sports, or in a motor vehicle accident.
- Blood circulation: Sitting for extended periods can pool blood in your legs, leading to swollen ankles and increased risk for varicose veins or a deep-vein thrombosis if other clinical risk factors are present.
- Decreased confidence: Body language affects your interactions and communication. Sitting with a forward head tilt, rolled-in shoulders, and slouched posture can affect your mood, energy, and confidence. Learn how to become more resilient to stress with Biofeedback training
How to Optimize Sports Performance in Seattle
Optimize Sports Performance in Seattle at any age!
Check out an exciting opportunity to listen to Dr. Andrew Simon, Seattle Met Magazine’s Top Naturopathic Physician for 2017 and 2018, discuss how to decrease pain naturally through diet, lifestyle, and supplementation to optimize sports performance in Seattle at any age. Learn how to take care of your joints and muscles for long lasting health and wellness with many common foods and at home options. Dr. Andrew Simon is Adjunct Faculty at Bastyr Center for Natural Health, and is Clinic Director of Rebel Med Northwest in Ballard.Time: 10:00am to 11:00am
Location: New Seasons Mercer Island
Cost: Free
Registration required for New Seasons Sports Performance Class
Check out a few of the suggestions from Dr. Andrew Simon below on how to begin optimizing your sports performance today!
Seattle Seasonal Allergies
Seattle Seasonal Allergies Want help managing your Seattle seasonal allergies? Check out Dr. Andrew Simon's recent interview with Seattle Magazine titled, "Sneezin'…
Incorporating High Intensity Intervals Into Your Workout with a 7-Minute Exercise
7 Minute Exercise – HIIT Exercise
Are you a time-conscious adult? Setting exercise goals take less time than you think: A basic workout can be done in a 7-minute exercise using your own body weight as resistance. This is a great way to practice high-intensity interval training also known as HIIT.
Research from the American College of Sports Medicine supports high-intensity circuit training using one’s own body weight in a routine that takes only 7 minutes. Depending on how much time you have, you can perform this routine once in the morning and 2-3 times later in the day, getting a great workout with great health benefits in less than 30 minutes.
Follow along at home using this YouTube video or using the 7 Minute exercise Workout app available for your iPhone or Android.
Benefits of short-duration high-intensity interval training (HIIT)
- Promotes strength in all major muscle groups
- Balances strength throughout the body
- Can be modified to increase intensity, endurance or duration
- Improves insulin sensitivity for blood-sugar regulation to help Lose Weight Naturally
- Increases circulation and cardiovascular benefits to lower hypertension naturally
- Supports overall mood and energy
- Eliminates the need for equipment or facilities (your body weight is the equipment)