In today’s world, we’re all familiar with the impact of unhealthy lifestyle choices on our bodies. When addressing various health conditions, we often start with diet. Why? Because what we eat is absorbed into our system and directly reflects in our body’s function. Establishing healthy habits can strengthen our immune and digestive systems, reduce inflammation, and ultimately help in preventing and managing health conditions.

What Is Healthy Eating?

Our ancestors thrived on what nature provided, consuming foods in their natural forms. With time, however, our diets have shifted toward processed foods that prioritize chemicals, addiction, and shelf life over nutrition. We can make small changes to bring the focus back to nourishing our bodies. That results in diminished cravings with time as well.

Starting a daily food journal can be a helpful first step. You can bring that to your doctor for feedback. When you go shopping, can you pronounce everything on the label of the food you are buying? Better yet, can you avoid food with labels?!? Can you avoid inflammatory seed oils? Can you start with 1 day of no processed food?

What Should My Diet Include?

A balanced diet should emphasize:

• Vegetables for prebiotic support and fiber. Read up and insoluble and soluble fiber sources? Can you try some new foods?
• Protein sources to help maintain muscle mass and support metabolic health.
• Water intake is important for our body because 60% of our body is composed of water. Try to avoid too many acidic waters.

Vegetables: Healthy Microbiome

When building meals, fill your plate with fresh vegetables and try starting each meal with them. Vegetables help manage blood sugar, reduce hunger, and promote satiety. Eating them raw or steamed preserves their fiber, vitamins, and nutrients—key elements that can be altered when cooked. Fermented vegetables like kimchi, sauerkraut, and foods such as kombucha, kefir, and apple cider vinegar offer beneficial probiotics to support a healthy gut microbiome.

Protein: The Building Block

After vegetables, prioritize protein in your meal. Protein is essential for muscle growth and repair, especially after exercise or injury. It also provides the amino acids necessary for body processes, including metabolism and immune response. Aim for protein intake close to 75% of your body weight in grams daily. Opt for grilled, baked, or lightly sautéed proteins to retain their nutritional integrity.

Healthy Carbohydrates: Fuel for the Body

While refined carbs like white bread, rice, and pasta can spike blood sugar and lead to fat storage, complex carbohydrates digest slowly, offering steady energy. Rich in fiber, whole grains, fruits, and vegetables aid digestion, support a healthy gut, stabilize blood sugar, and keep you fuller for longer. The fiber in these foods also supports heart health, brain function, and immunity.

Small Changes, Big Impact

If you’re ready to make a change, know that it’s never too late. Building sustainable habits today sets the foundation for lasting health tomorrow. Can you try to create 1 new habit a month?

The Benefits of Intermittent Fasting

Intermittent fasting (IF) is a dietary approach where eating is limited to specific time windows, allowing the body to fast for extended periods. IF has been shown to support weight loss by helping the body switch from using glucose to burning fat for energy, improving insulin sensitivity, and increasing metabolic rate. Moreover, intermittent fasting can reduce inflammation and promote cellular repair, which benefits overall health.

• When fasting, the body uses stored fat for fuel, which can lead to gradual weight loss without the need for severe calorie restriction. By integrating intermittent fasting with a balanced diet and regular exercise, individuals may find it easier to manage weight and improve metabolic health.

How Diet Affects Skin Health

Diet plays a crucial role in maintaining healthy, glowing skin. Nutrient-rich foods like leafy greens, colorful fruits, and antioxidant-rich vegetables support collagen production and protect against oxidative stress. Omega-3 fatty acids, found in fish and flaxseed, can reduce inflammation and help maintain skin moisture, while foods high in vitamin C, such as berries and citrus, support skin elasticity and repair.

• Limiting sugar, dairy and processed foods is also essential, as they can contribute to skin issues like acne and premature aging. Instead, a diet rich in whole foods and low in refined sugar can help maintain clear, youthful skin.

We offer a range of supportive treatments and tools to help jumpstart your journey toward a healthier self, with a focus on sustainable weight management through improved nutrition and increased physical activity. Some of these options include:

• Lipotropic Injections: These injections contain a combination of vitamins and amino acids that support fat metabolism and energy levels, helping to facilitate weight loss.
• HCG Injections: HCG (Human Chorionic Gonadotropin) injections are designed to aid in weight loss by curbing hunger and promoting fat utilization, especially when paired with a low-calorie diet.
• GLP-1 Injections: GLP-1, originally used for managing blood sugar, can also aid in weight loss by enhancing satiety and reducing appetite, making it easier to maintain healthier eating habits. Please only use these if you are weight training and ensuring appropriate nutrition.

Skin Health

At the Lake Oswego Health Center, our experienced esthetician, Melanie, is here to help you achieve radiant skin. With over 20 years of experience working in top luxury spas in Las Vegas, Melanie brings both expertise and personalized care to each treatment. She will assess your skin’s unique needs and recommend a customized treatment plan to help you reach your skin goals.

Services Offered:

• Ultimate 60-Minute Facial: A comprehensive facial designed to cleanse, exfoliate, and rejuvenate.
• Luxury 90-Minute Facial: An indulgent facial experience that includes advanced techniques for deeper relaxation and revitalization.
• Microcurrent Face and Neck Treatment: A non-invasive treatment that uses gentle electrical currents to tone and lift facial muscles, improving skin firmness.
• Reiki Reset: A healing, energy-balancing treatment that promotes relaxation and restores harmony within your skin and body.

Schedule a consultation with Melanie to start your journey toward healthier, more vibrant skin!

Achieve Your Health Goals With a Strong Foundation

Building healthy habits is the key to long-term well-being. By prioritizing balanced nutrition and healthier lifestyle choices, you can set yourself on a path toward sustainable weight management and enhanced well-being.

Pair these efforts with our advanced treatments to jumpstart your journey to a healthier, more vibrant you. Let us support you every step of the way!

Experience the Transformation

Join us at Lake Oswego Health Center as we strive to improve your health. Whether you’re seeking relief from fatigue, protection against infections, or a boost to your overall well-being, we’re here to support you every step of the way.

To book an appointment now, call today at: 503-505-9806