Quick Explanation of the Health Coach Blog
Welcome to the Health Coach Wellness & Vitality Centre, voted the 'Best Health Care in Downtown Phoenix' 2010.
This blog is intended to serve as your resource for tips and strategies covering everything from back pain to weight loss. If you have questions or topics you want covered on this blog, just let us know.
You can contact us by visiting the ‘contact’ page at the Health Coach website at
To learn about our Body Type Weight Loss program visit
If you have questions about our Downtown Phoenix Chiropractic, Physical Therapy, Massage or Weight Loss services you can also give us a call at
602.257.4520
Enjoy!
The Health Coach Team
Dec
16
Five Laws of Leanness
I was perusing the health articles as I like to do from time to time searching out anything I believe will benefit our valued Health Coach patients.
I found a great article on the Laws of Leanness so I thought I would share the 5 Laws I really like just to keep it simple and concise.
See my comments below each Law.
LAW #1: Lean People Don't Diet: Muscle mass is your body's number-one calorie burner. By dieting, you're setting yourself up to gain more weight than ever.
I have seen this time and time again where people get on low calorie diets which does force weight to come off but in a way where the body is being starved.
The problem is that when you come off it the body rebounds into saving every calorie it can as fat cells just in case you try that starving stunt on it again.
Dec
07
Foods to Avoid for Health Fast Weight Loss
When it comes to weight loss, most people fall short or accomplish their goals using a program that is not sustainable or healthy. The result of many 'quick fix' diets is that some or a lot of weight is lost but it's not lost in a way that is healthy for the body.
Many people don't realize this as they are under the impression that you must lose weight to get healthy when in reality the opposite is true. You must get healthy in order for your body to be able to properly burn fat and lose weight – permanently.
Avoiding certain foods will not only help you shed the pounds but can also help reduce chronic pain, improve sleep and boost energy, and do it very quickly.
According to Dr. Eric Berg, author of The 7 Principles of Fat Burning, there two basic type of problems with weight that need to be addressed:
1. Fat
Nov
29
Constant Stress – The Impact on Your Body
Like most Americans, you no doubt deal with a multitude of demands each day including family, finances, work and even just trying to make it to the office on time. While each of these demands stresses your body and brain in some way, the good news is that you are designed to handle it – well at least to a certain level.
Long before excess stress was the result of project deadlines and computer issues, it was caused more often by the desire to stay alive and protect your family from wild animals and mortal enemies. This natural response to any threat coming your way is called the 'fight or flight response.' Basically it is like a built in alarm that goes off any time you encounter something your brain perceives as a threat.
For example, if a large dog suddenly appears while you are taking a walk, your fight or flight response will likely kick into gear just in case you need to take action such as scaring the dog away or running for your life (hence the name 'Fight or Flight Response').
Nov
17
5 Foods That Help You Lose Weight Fast
When it comes to weight loss, most people fall short or accomplish their goals using a program that is not sustainable or healthy. The result of many ‘fast weight loss’ diets is that some or a lot of weight is lost but it’s not lost in a way that is healthy for the body and the pounds almost always pile back on.
If you want healthy weight loss so you can lose weight quickly but also safely, there are a few food groups that you should make much more common in your diet and of course many foods that should seldom pass through your lips.
To keep it simple and positive, let’s focus on only those foods that you should eat. After all, if you are eating more of these you will have less time and cravings to reach for more of ‘those other foods.’
Nov
07
Baked Potato Chips are Unhealthier Than Fried?
Everyone knows that most potato chips are fried and that fried foods aren’t a healthy food to take into your body. However, probably no one knows, including me until the writing of this article, that an equally hazardous part of chips is not an ingredient that was added but rather is a byproduct of the processing and how they are cooked.
And here’s the kicker…this dangerous chemical, called Acrylamide, is created whether the carb rich food is fried, roasted or baked. Some of the worst offenders include potato chips and French fries, but many foods cooked or processed at temperatures above 212°F may contain acrylamide. As a general rule, the chemical is formed when food is heated enough to produce a fairly dry and brown/yellow surface. Hence, it can be found in:
· Potatoes: chips, french fries and other roasted or fried potato foods
· Grains: bread crust, toast, crisp bread, roasted breakfast cereals and various processed snacks
· Coffee; roasted coffee beans and ground coffee powder. Surprisingly, coffee substitutes based on chicory actually contains 2-3 times MORE acrylamide than real coffee
Though it is still a relatively new finding about the harmful affects of Acrylamide in food over the last few years, it is known as a cancer-causing and potentially neurotoxic chemical and has been shown to have a more extreme impact on insulin levels which can impact weight gain and overall health.
Sep
25
Simple Steps to Reduce Your Diabetes Risk
According to a 2008 Physorg.com post, the number of Americans with diabetes has grown to about 24 million people, or roughly 8 percent of the U.S. population.
As well, the Centers for Disease Control and Prevention, based on data from 2007, estimates another 57 million people have a condition called pre-diabetes, which puts people at increased risk for the disease.
So statistically speaking that means about 25% of Americans are on their way to or already have diabetes.
The good news about type 2 diabetes (which affects over 90% of diabetics) is that it is preventable AND almost always curable.
So what led to the diabetic problem in the first place? It is secondary to the inability of your body to properly make and use insulin which means it doesn’t properly get sugar into cells where it can be used.
Sep
25
Eat These Fats for Better Health
With all the emphasis on low-fat diets and dangerous super low calorie no-fat diets, it's easy to forget that the body actually needs a certain amount of 
some important fats.
These good fats include monounsaturated, polyunsaturated and omega-3 fatty acids. These fats provide energy, ensure good cellular structure and allow you to utilize fat-soluble vitamins, such as A and E.
A study at Harvard University found that deficiency in omega-3 fatty acid kills as many as 96 thousand Americans every year. That number makes it the sixth biggest killer of Americans.
Some of the major benefits of taking in moderate amounts of these healthy fats include significant improvement in…
• Depression
• Vision
• Hearing
• Memory
• Sleep
• Organ Health
• General Brain Function
And that’s just to name few.
It also reduces your risk of…
• Cancer
• Stroke
• Obesity
• Heart Attack
• Diabetes (Type 2)
• Liver Disease
• Arthritis
Most Americans agree that ingesting too much fat is taking years and quality of living off their life; however, it’s actually trans and saturated fat that contributes to those common ailments listed above.
Aug
02
A Midday Stretch Protocol
It’s 2:30 P.M. and you’ve been sitting in front of that computer all day. You ate lunch and felt pretty good while putting the fork to your 
mouth but now things are going downhill. You haven't fellen for the '5 hour energy' marketing ploy at this point and so there you are…just as sleepy as you can be. You debate running to get yet another cup of coffee to stay alert; but what you really want to do is crawl under your desk and take a nap.
This is the time to do some revitalization stretches going to boost your energy. And you can do it without the coffee, without the tea and without the 5 hour energy! We have all been there, tensely sitting at our desks in front of a computer monitor for hours. Our wrists start to hurt, our necks get sore, we slump over in our chairs and our shoulders and upper backs feel tight.
The good news is this. There are a few great stretches you can do that will increase you blood flow and stretch out those stressed out muscles so you feel looser and more awake in a flash. Give them a try this week
Aug
02
Three Simple Keys to Stimulating Weight Loss
Building muscle, losing fat, and improving overall health are dependent on the optimal functioning of one important hormone — insulin. Insulin resistance leads not only to diabetes and numerous other chronic diseases, but also makes it more difficult to lose fat.
If you're looking for that six-pack physique, you need to lose body fat to expose the abdominal muscles underneath. And while your diet will make or break your success as 80 percent of achieving ideal fat levels is related to the food you eat, exercise is also important because it too will help you normalize your insulin levels; in fact, this is one of the most potent benefits of exercise in general.
Recently, Bodybuilding.com discussed various tips for improving your insulin sensitivity as follows:
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