Quick Tips – How to Stay Active and Exercise During the Holidays

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“It’s hard enough to exercise the rest of the year, but add holidays to the mix and many of us find exercise becomes less of a priority as to-do lists grow longer and longer. The last thing you want is more stress and, for many of us, trying to keep to our usual workout program does just that. At the same time, staying active in some way will give you energy, reduce stress and tension and, of course, help mitigate some of the extra calories you may be eating. So, how do you find that balance? These quick tips will help you plan ahead, prepare yourself for any eventuality and provide workouts to help you stay active this holiday season.”

-By Paige Waehener



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Dr. Robert Woodbury received “Article of the Year” Award


Earlier this month,  Dr. Woodbury was given an award for “Article of the Year”  by the Sonoma County Medical Association.  His article, “Emerging Concepts of Obesity” was published in the spring 2014 issue of Sonoma Medicine and was voted for by a panel of his peers in the medical community.  We are proud to have Dr. Woodbury as our Medical Director here at Heatlhy Steps and to help him care for his bariatric, cancer and general surgery patients here in Sonoma County.  You can read the article here and also see his presentation on the topic at the NCMA symposium here:

Article HERE

Video HERE

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Mediterranean diet keeps people ‘genetically young’ – article review



According to BBC Health News, a “Mediterranean diet keeps people ‘genetically young’”.  Dr. Robert Woodbury and his staff at the Healthy Steps Lifestyle Center have been teaching this for over 5 years and seen it first hand.  Here at Healthy Steps, we have had successful and healthy weight loss with hundreds of patients and we credit it all to a Mediterranean diet and exercise. Read the article HERE for the recipe to a genetically younger  yet long life.


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Crock Pot Chicken Vegetable Soup


Thanks to Healthy Steps’ nutritionist Lindsay Pasdera, we have another simple, delicious, warm, low-calorie recipe to help you make up for any holiday splurges. This recipe fits the bill…and the crock pot practically makes it for you! As is, it’s low-carb, low-calorie and packed with protein and vegetables to fill you up.





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10 Tips for Holiday Weight Loss


Healthy Steps’ Nutritionist Lindsay says: “Research indicates that the average American gains 2-3 pounds each year, and that the obesity epidemic is built on these tiny, consistent increases. (For example, if we are a healthy weight at age 20, by age 40 most of us will be 20-40lbs overweight). The other thing research tells us is that most of us are actually pretty good at maintaining the same weight for most of the year, right up until the period between Thanksgiving and New Years (when we gain, on average, 2-3 pounds). It turns out, our national weight problem is in large part a result of holiday weight gain, pounds that are never successfully lost.  Essentially, if we don’t manage our weight during the holiday season, we’re not truly managing our weight at all. So let’s make this Holiday Season different!”

Check out tips 1-10 on Lindsay’s blog HERE!


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Back on Track January 2015

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Pumkpin Pie Smoothie

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Tips for Grocery Shopping + 3mo Free Grocery Delivery

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In Store Grocery Shopping:

1)   Shop mostly the perimeter of the grocery store, where fresh fruits, veggies, dairy, meats and fish are typically located.

2)   Avoid the end-cap sale items. Typically anything on the end-cap is a sale item and therefore an impulse buy you can do without.

3)   Make a shopping list ahead of time and stick to your list. Don’t purchase anything outside of what is already written down on your list.

4)   If you bring it home, you will most likely eat it. So keep reminding yourself of this so that you keep from bringing the “wrong” foods into your house.

OR…Online Grocery Shopping

5)   Maybe you would be a good candidate for grocery shopping online. NOT because you choose to be lazy BUT because this way you are not tempted in each isle to place unnecessary items in your shopping basket. Maybe for you, online grocery shopping will help you cut back on purchasing tempting items and allow you to buy exactly what you needed and what is on your healthful list.

6)   Online grocery shopping may be the thing for you because you can choose from a variety of stores. This way you can get the exact healthy item you were looking for without having to visit 3+ stores the day you need it.

7)   Is your excuse that you don’t eat healthy because it is too much work to shop, cook and clean? With online shopping, you can save time in grocery shopping area and prioritize your time in taking the effort to cook what you have been delivered.  This is just one more way to lessen your excuses!

Google Express is offering 3 months of free grocery deliveries overnight for Santa Rosa and other NorthBay towns.  After your 3 months are up the membership is $10/month. What a deal! Shop by store or category with ease. Choose from stores such as Whole Foods Market, Costco, Nob Hill Foods and more!

To begin online shopping today check out: Google Express Online Grocery Shopping Site

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Zucchini Bolognese



All this Zucchini Bolognese recipe asks for is 5 ingredients and 15 minutes. You can handle that, can’t you?

Zucchini-Bolognese Healthy Steps Nutritionist, Lindsay Pasdera, has created this recipe designed to help our patients with their weight loss goals by “cutting back on carbohydrates and increasing vegetable consumption”. Visit Lindsay’s website here for Zucchini Bolognese for step-by-step directions.

And you may want to add this special “vegetable spiralizer” to your kitchen tool arsenal because it simply turns your veggies into noodles. Come by the Healthy Steps office to pick up a Spirooli of your own (first come –  first serve, you are welcome to call ahead for this is a limited time offer)!

(707) 546-7900 is the number to reach the Healthy Steps office.


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Spaghetti Squash Pad Thai Recipe

Adapted from Blog: A Couple Cooks

Servings: 4-6

A delicious low-carb meal that is Thai inspired with your taste buds in mind.



1 large spaghetti squash

1 bunch green onions

½ cup chopped fresh cilantro

3 carrots

½ red pepper

4 cloves garlic

2 whole eggs,

1 and ½ cup bean sprouts, divided

2 tablespoons peanut oil

3 tablespoons sweet chili sauce

3 tablespoons soy sauce

1 lime

Sriracha (optional)

½ cup roasted salted peanuts, chopped



Preheat to 400°F. Using a large, sharp knife, cut the spaghetti squash in half. Scrape out the seeds and guts using a spoon, and sprinkle the cut sides with olive oil. Season with kosher salt and freshly ground black pepper. Place the squash cut side down on a baking sheet and roast until tender and easily pierced with a knife, about 45 minutes. When the squash is done, use a fork to scrape out the flesh of each half into “noodles”. Place the noodles in a colander or sieve and drain for 10 minutes to remove the extra moisture.

Meanwhile, prepare the vegetables: peel and shred three carrots. Thinly slice one half red pepper. Mince 4 cloves garlic. Thinly slice 4 green onions. In a small bowl, beat together two eggs. Separately, thinly slice 1 green onion and chop about ½ cup of fresh cilantro.

In another small bowl, mix together the sauce: mix 3 tablespoons sweet chili sauce, 3 tablespoons soy sauce, juice of ½ lime, and if desired, a few squirts of sriracha.

When the squash is ready, in a large skillet heat 2 tablespoons peanut oil over medium high heat. Add the garlic and scallions cook until fragrant, about 45 seconds. Pour in the eggs and scramble until almost cooked. Add the red pepper, carrots, 1 cup bean sprouts, and squash noodles. Add 3 pinches kosher salt and toss together. Add the sauce and stir to combine. Cook about 2 minutes, until the vegetables are heated through but still crisp.

Garnish with plenty of crushed peanuts, fresh bean sprouts, and chopped cilantro and green onion.


Adapted from Blog: A Couple Cooks
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