A Year from Now, You’ll Wish You Had Started Today

on Dec 27, 2016 in Weight Loss

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Healthy Balance Program now in Oceanside …Spanish too!

on Nov 28, 2016 in Fitness, Weight Loss

Full Food Healthy Balance Weight management Program Now in Oceanside New program begins January 5th at 7:00 pm and the Spanish program January 5th at at 5:00 pm This reasonably priced program helps you lose weight on a high fiber, nutrient dense food plan designed to curb hunger and cravings. Typical weight loss is one to two pounds a week. Each session includes exercise, mindfulness training and meditation as well as fitness/nutrition education.  It is a 14-session program that meets weekly . New programs begin in January at the Kaiser Permanente in Oceanside.  Spanish programs are available as well. Additional locations are available see our website for dates, times, locations. 14-session program: $140 plus one-time $50 program material fee. Call to enroll,...

An Introduction to a Whole-Foods, Plant Based Diet…Why Should You Try It?

on Nov 3, 2016 in General Wellness, Nutrition

By Dr. Raymond A. Berdugo – Family Medicine, Certified in Plant-Based Nutrition If we think about it, we already know that what we put into our bodies will determine our health. We also know that it can also determine our disease. It is expressed  in this popular saying “You are what you eat.”  It turns out that this knowledge is not new. In fact, the father of modern medicine, Hippocrates, more than 2000 years ago (around 300 B.C.E.), is quoted as saying (in translation) “Let food be thy medicine & medicine be thy food”.  Indeed, many ancient cultures realized the medicinal powers of our daily nourishment and looking at our food choices was a huge part of our overall health and wellness. It seems we have lost sight of this with today’s Standard American Diet and we, as a nation, are getting sicker every year.  It turns out that 7 out of the top 10 leading causes of death in the United States of America arise from our dietary habits.  These include the top two killers in the USA, which are Heart Disease and Cancer.  Another large one is one of our current epidemics; Diabetes Mellitus Type 2. The good news? Since we know the cause, we already have the cure! First, let’s talk about how we are, as a nation, “overfed” and yet “malnourished.” The Standard American Diet causes us to consume excess calories without receiving adequate nutrition. How does this happen?  Let’s take two extremes: Oil and Spinach. Oil: A simple 1 single tablespoon of oil contains about 100 calories with some slight variation depending on the source of the oil. Olive oil, largely touted to be “healthy” for us has 119 calories all coming from fat. This breaks down to 13.5 grams of fat and only trace amount of iron (0.5% of daily value) and potassium (0.1% of daily value).  All oils will follow this same trend of having perhaps some trace amounts of vitamins or some ‘good fat’, but largely oil amounts to calories without any nutritional value (also known as “empty calories”). Spinach: On the other hand, we can take 4 whole cups of baby spinach leaves (about the size traditionally considered for a...

on Sep 24, 2016 in General Wellness, KP Members, Nutrition

Living with an on-going medical condition can be frustrating, depressing and sometimes a lonely experience, but it doesn’t have to be. Often times there are nutritional, behavioral, or physical strategies that can increase your comfort level and possibly make the difference in the progression of your disease. This October, Kaiser Permanente is hosting a free six-session program where we teach strategies and techniques to bolster your health and manage chronic medical conditions. The program is open to the entire San Diego community, Kaiser Permanente Members and non-members may attend. If you are interested, please register as space is limited. Healthier Living With Chronic Conditions Mondays at 1:30 to 4:00 pm October 17 through November 21, 2016 at the San Diego Mission Road Medical office Building (10990 San Diego Mission Rd. 92108, classroom 1B.) Call The Health Education Department at 619-641-4194 to enroll.   Ask for the Healthy Living Class with...

Breathe Like It Matters

on Sep 22, 2016 in General Wellness, Mindfulness

“Practicing regular, mindful breathing can be calming, energizing, and can help with stress-related health problems ranging from panic attacks to digestive disorders.” Andrew Weil, M.D. The 4-7-8 (or Relaxing Breath) Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward. TIPS for SUCCESS Repeat the cycle three times for a total of four breaths. Inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation.  The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply. This exercise is a natural tranquilizer for the nervous system. This exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass. Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from...

Healthy Fresh Cooked Meals In 2 Minutes …Delivered Right to Your Door

on Sep 11, 2016 in KP Members, Nutrition, Weight Loss

    Mom’s Meals prepares fresh, mostly organic healthy meals that are delivered right to your doorstep in a cooler. Just a quick 2 minutes in a microwave and you can be eating a fresh, healthy, mostly organic meal. Mom’s Meals has  75 entrees to choose from. There are plenty of choices for those with specific needs. Diabetic Friendly Cancer Support Gluten-Free Vegetarian Heart Friendly Anyone can order meals from Mom’s Meals but if you are lucky enough to be a Kaiser Permanente member you get an added discount. All meals for Kaiser Permanente members are $5.99 and the shipping is free! Kaiser Permanente members order here: MomsMealsNC.com Not a Kaiser Permanente Member?  order here:...

Mindfulness-Based Stress Reduction (MBSR)

on Sep 7, 2016 in General Wellness, Mindfulness

Mindfulness is a way to use your mind and body to do what no one else can do for you: take charge of your health and feel more in control of your life. For over 25 years this researched based program (MBSR) has offered people from all walks of life a way to do just that. Through instruction and practice you will systematically learn skills that can increase your ability to be less reactive, to focus and concentrate with greater ease, to improve your ability to cope more effectively with stressful situations and pain, and to enhance your ability to feel more connected to life and those you care about. Other benefits reported have included greater energy, improved self-esteem and a sense of well-being. Mindfulness-Based Stress Reduction can help if you suffer from: job, family, or personal stress excessive worry, anxiety, or panic headaches depression addiction issues disordered eating chronic pain or fatigue fibromyalgia irritable bowel syndrome heart disease, high blood pressure sleep disturbances grief and loss or if you simply feel your life is “out of control” or “not in balance” You will learn to: recognize your signs of stress communicate more effectively understand how thoughts can increase or decrease stress manage your stress in the moment build self-confidence Program Specifics: Next Session: October 6, 2016-December 8, 2016 (no class on November 24th– Thanksgiving) Thursday evenings, 6 to 8:30 p.m. Eight weekly 2 1/2-hour group sessions, plus an all-day session on Saturday, November 5th from 9:00 am to 4:00 pm Offered at the Positive Choice Integrative Wellness Center, 7035 Convoy Court, San Diego 92111 Set in a supportive environment in which you learn and practice simple mindfulness meditations, gentle stretching, and mindful movement. Sessions include group discussion and guided inquiry to enhance awareness. Cost:...

Strength Doesn’t Come from Doing the Things You Know You Can, It Comes from Overcoming the Things You Thought You Couldn’t

on Aug 28, 2016 in Fitness, General Wellness

Becoming a RUNNER requires patience — and persistence. Many newbies expect to be able to go five miles right from the start, but it takes time to build endurance. Here are three ways to do it… Run more often. You can’t expect to move like a gazelle if you only lace up twice a week. Try doing 20 to 30 minute runs three to four times a week. You’ll be surprised at how quickly it starts to feel easier. Increase slowly. Once your breath evens out and your muscles become less fatigued, add mileage. Don’t get ahead of yourself, though. Never raise weekly mileage by more than 10 percent to avoid injury and keep from feeling overwhelmed by doing too much too soon. Intervals. Running faster may be harder, but it’ll increase muscle strength and aerobic capacity, which are keys to building endurance. Start off by incorporating a few 10- to 20-second speed intervals every few minutes; gradually add more cycles of speed and recovery. Due to the high-intensity nature of interval training, these workouts should be done no more than once or twice a week. Stick with it. Soon, you’ll go farther than you ever...

A Breakfast that Sticks to your Ribs 

on Aug 21, 2016 in General Wellness, Nutrition, Weight Loss

It is the favored breakfast of farmers, they say, “Oatmeal sticks to your ribs.”  Farmers need to eat a breakfast that will hold them through a morning full of strenuous chores. Their choice of oatmeal for breakfast helps because the water soluble fiber in oats slows the emptying of food out of the stomach and digestion in the GI tract. The result is they feel fuller longer on less calories. It works for farmers and it can be a great trick for you too if you are trying to lose weight or maintain a weight loss.   When you eat oatmeal try Steel Cut oats. It is the least processed choice and has the highest amount of water soluble fiber. Steel Cut oats take a bit longer to cook, so consider cooking up one weekly batch and then just grab a cup from the refrigerator and microwave for a quick breakfast in the morning. Soaking the oats over night will also speed up the cooking time.  While this healthy oatmeal recipe calls for coconut and apricots, other dried fruits, such as raisins and cranberries, are also delicious. The addition of flax seeds adds a great source of the healthy omega-3 fats, something so m any of us lack in our regular diet.      1 cup water 1/2 cup Steel Cut Oats (cook according to directions on the package.) 1/2 teaspoon ground cinnamon 6 dried apricots 1 Tbsp flax 1 Tbsp unsweetened shredded coconut Combine water, oats and cinnamon in a small saucepan. Bring to a boil over high heat. Reduce heat to a simmer and cook, stirring occasionally, until creamy, about 5 minutes. Stir in flax and top with apricots and coconut. Per serving: 242 calories; 43 g carbohydrates; 7 g fat (4 g sat, 1 g mono); 7 g protein; 0 mg cholesterol; 7 g dietary fiber; 395 mg potassium; 12 mg sodium. Nutrition bonus: Magnesium (29% daily value), Iron & Vitamin A (15%...

Making Food Work for You

on Aug 15, 2016 in General Wellness, Nutrition

Smoothie Recipe pdf A study published in the American Journal of Clinical Nutrition (AJCN) last year analyzed a small group of 18 to 20 year old obese females. When the subjects ate a high protein breakfast (25 grams) versus skipping the meal or eating a low protein breakfast (13 grams), not only did they have increased fullness later in the day, but brain scans showed reduced activity in the area that controls food cravings. This resulted in a reduced intake of high-fat and high-sugar evening snacks. The satiety that results from a high protein breakfast may have something to do with ghrelin, the appetite hormone that stimulates hunger. A second study in the AJCN, analyzed the effect of a high protein breakfast (58.1 percent) versus a high carbohydrate breakfast (19.3 percent) on grehlin production in 15 healthy adult men. It found that after the meal the high protein breakfast decreased ghrelin secretion more than the high carbohydrate breakfast. They also found that the high protein breakfast reduced gastric emptying which may result in feeling fuller longer. Smoothie Nutrition Break-down Food Calories Carbs Fat Protein 1. Mixed Berries (blueberries, strawberries, cherries, frozen un-sweetened), 1 cup 68 17 0 0 2. Almond Butter (raw, unsalted), ½ Tbsp. 49 2 4 1 3. Greek Yogurt, plain, 0% fat, ½ cup 65 5 0 12 4.  Kale or Spinach, raw, ½ cup 17 3 0 1 5.  Protein Powder-100% Whey Isolate*, vanilla (18g) 70 2 1 14 6.  Almond Milk, unsweetened vanilla, 1½        cups 60 2 5 2 Totals 329 31 10 30   Love the Nutrition/Fitness tips from Dr. Mike Moreno, Chris Heslin, MS, CNS , and Anneliese Piazza, MS, CPT? Learn how you can tune in on Thursdays, 12:30 to 1:00 p.m. Virtual Nutrition/Fitness...