Our Blog

Back On Track- February 2019

We are looking forward to another wonderful Back On Track session with Sharon McKenzie to kick this year into gear.

Feb 15th, 2019
Back From Camp!

For the past five summers I have had the opportunity to be a camp counselor at Camp McCumber Type 1 Diabetes camp.

Jul 16th, 2018
Back On Track Class – January (UPDATE) 2018

We have pushed Back On Track Class back 2 weeks, therefore the start date will be January 30th. We are still taking signups so you are welcome to call and reserve your spot!

Jan 15th, 2018
Back On Track – January (UPDATE) 2018

We have pushed Back On Track Class back 2 weeks, therefore the start date will be January 30th. We are still taking signups so you are welcome to call and reserve your spot!

Jan 15th, 2018
We’ve Moved!

Over this past weekend we finally moved to our permanent spot, SUITE 106.

Dec 19th, 2017
Biking with your dog

Dr. Woodbury and his dog love to exercise together. It’s been made simple to ride bikes alongside his dog with Bike Tow Leash.

Aug 7th, 2017
The Scoop on Biotin

Many individuals take Biotin, believing it will improve their hair, skin or nails. Although a good multivitamin will cover the daily need for 30 mcg of Biotin, many Biotin-specific supplements provide 1000 to 5000 mcg per dose.

Jul 27th, 2017
Book your Body Composition Test today

Ever heard the term “Skinny Fat”? It applies to individuals at a healthy weight (on the scale) but who have a high percentage of body fat.

Jul 19th, 2017
Shrimp Ceviche Recipe

Ceviche is a seafood dish made from fresh raw fish and cured in lemon or lime juice.

Jul 4th, 2017
Metabolic Hormones 101: GLP-1

Glucagon-like Peptide-1 (GLP-1) is secreted by intestinal cells in response to the presence of nutrients (from eating or drinking).

Jun 21st, 2017
Metabolic Hormones 101: Leptin

Leptin is our fullness hormone. It is produced by our fat cells to communicate to the body that we have adequate energy stored.

May 18th, 2017
Metabolic Hormones 101: Ghrelin

Ghrelin is our body’s hunger hormone. Ghrelin is secreted by the stomach, and causes the physical belly sensations of hunger.

May 4th, 2017
We’re Moving!

Healthy Steps Weight Loss Center is on the MOVE this week!

Apr 29th, 2017
HEALTHY STEPS 100 MILE CHALLENGE – WINNER

We have our WINNER!!! Sarah Ramirez, you rocked the Healthy Steps ONE HUNDRED MILE WALKING CHALLENGE and have been selected to win the iFit Axis HR fitness band! Enjoy that fitness band and keep walking!

Mar 21st, 2017
Does Gluten-Free = Weight Loss Friendly?

Many people who cut gluten out of their diet end up spending a fortune of gluten-free products that are highly processed, packed with refined carbohydrates and sweeteners, and cost a fortune.

Feb 1st, 2017
Closed for the Holiday

As this year draws to a close we can’t help but reflect back on all the success stories of our patients in 2016.

Dec 22nd, 2016
Understanding Willpower

I often hear my clients say, “all I need is more willpower!” when it comes to losing weight. However, research into the subject of willpower holds some useful guidance for all of us when it comes to managing our weight.

Dec 19th, 2016
How Our Body Stores Energy – Article Review

We’re not surprised to hear the statistic that the weight loss strategy of “eat less, move more” has a 1% success rate and a 99% failure rate according to Jason Fung’s article entitled “Obesity – Solving the Two-Compartment Problem – Fasting 21”.

Dec 5th, 2016
Say NO to GMOs

Our patients often ask us, “What’s a GMO and are they as ‘bad’ as everyone says they are?”

Nov 28th, 2016
2016 THANKSGIVING MENU & RECIPES

We have compiled a Thanksgiving Meal Recipe Packet to help you stay on your diet plan but also enjoy some of the season’s best dishes.

Nov 14th, 2016
Butternut Squash Soup

We think you will really like our latest seasonal favorite Butternut Squash. It’s a vine-ripened winter squash whose hard skin protects the vibrant orange flesh packed full of antioxidants, B-complex vitamins as well as Vitamin A and C.

Nov 7th, 2016
Exercise At Home Without Equipment

Join Healthy Steps’ Personal Trainer Ashley as she shares practical tips for an at-home workout without the use of any equipment.

Oct 17th, 2016
51 Reasons to Exercise

Here at Healthy Steps we can’t stress enough the importance of exercise along with your healthy eating plan.

Aug 4th, 2016
5 Tips for Weight Loss Maintenance

What if I asked you to choose between two options: Option A- Lose weight and gain it all back within a year or two Option B- Lose weight and keep it off for 5 or more years

Jun 22nd, 2016
Grain-Free Waffle Recipe

Why not try out these delicious Grain-Free Waffles made with garbanzo bean or chickpea flour instead of refined wheat flour?

May 17th, 2016
Beginner Cook Recipes

Good home cooking skills are very handy when it comes to healthy eating, but it is possible to eat well without Le Cordon Bleu training.

Apr 12th, 2016
What is Metabolic Syndrome?

Many health scientists agree that insulin resistance may be seen as the cause of a cascade of metabolic derangements that culminate in obesity, type II diabetes, and cardiovascular disease. 

Mar 18th, 2016
Macronutrients 101

A macronutrient is something the body needs to consume in substantial quantities (as opposed to micronutrients, like vitamins and minerals, which are also essential but are needed in small quantities).

Feb 16th, 2016
Benefits of Omega-3 Intake

You’ve probably heard that omega-3 fatty acids are healthy for you, but did you know most Americans don’t get enough?

Jan 18th, 2016
Walk with the Doc- SPRING 2015

An all new season of Walk with the Doc is about to start up!! Join Dr. Robert Woodbury and Nutritionist Ashley for a day in the park to walk and do some exercise or stretching.

Feb 23rd, 2015
Emerging Concepts of Obestiy- by Dr. Robert Woodbury

Dr. Robert Woodbury recently wrote an article, published in the Sonoma Medicine Magazine called “Emerging Concepts of Obesity”. It is an in-depth coverage of a complex topic with new perspectives on a major public health issue. Read and learn!

Oct 22nd, 2014
Mind over Milkshakes – VIDEO

Dr. Robert Woodbury of Healthy Steps Lifestyle Center in Santa Rosa, California, reviews the report from Yale University, “Mind Over Milkshakes: Mindset, Not Just Nutrients Determine Ghrelin Response” published by A. J.Crum, W. R. Corbin, K. D. Brownell an

Sep 17th, 2014
Support Group Picnic

It's a family picnic bring a dish to share and your friends and family!!

Aug 18th, 2014
Chianello Olive Oil

Not all olive oils are created equal. Dr. Robert Woodbury of Healthy Steps Lifestyle Center explains that the processing, speed of picking the olives, their state of ripeness and how the olives are pressed greatly matters.

Apr 28th, 2014
Considering Bariatric Surgery??

Watch this video to hear a patient’s perspective on what you can expect at the New Patient Seminar, Support Groups and a little about the Healthy Steps team.

Apr 25th, 2014
Children’s Nutrition and Healthy Eating

Dr. Robert Woodbury of Healthy Steps Lifestyle Center along with our Nutritionist Ashley talk about children’s nutrition and how to get a healthier diet in our kids because childhood obesity is running rampant.

Apr 25th, 2014
Emerging Concepts of Obesity

Dr. Robert Woodbury presented an incredible speech at the 2014 Regional Primary Care Spring Symposium. See what he has to say about “Emerging Concepts of Obesity”.

Apr 24th, 2014
Support Group

Sonoma County Weight Loss Surgery Support Group

Jan 30th, 2014
Chicken Curry Recipe

This recipe is from one of our favorite cookbooks called “Primal Cravings” written by Health-Bent.

Sep 30th, 2013
Probitoics Video + Dr. Robert Woodbury (part 2)

Dr. Robert Woodbury talks about probiotics and what they are doing to boost your gut micro flora. Probiotics are a dominant part of our wellbeing. Learn what types of micro flora matter…

Jun 11th, 2013
Probiotics – with Dr. Robert Woodbury

Dr. Robert Woodbury‘s wants to share with you one of the most spectacular articles, “Probiotics Help Gastric-Bypass Patients Lose Weight More Quickly".

Oct 22nd, 2012
Welcome to Healthy Steps

If you are suffering from diabetes, cardiovascular disease, high cholesterol, metabolic syndrome, insulin resistance and/or you just can’t lose weight…we are here to HELP YOU!

Jul 26th, 2012
Undersanding Supplements

Vitamin and mineral supplementation after bariatric surgery is a very important part of staying healthy and losing weight safely.

Jun 25th, 2012
Bariatric Surgery is not only for Weight Loss

As bariatric surgery has matured many benefits, beyond weight loss, have become more and more obvious. One of the most revolutionary of these realizations has been that weight loss surgery can actually improve or eliminate type II diabetes within days or w

May 31st, 2012
Managing Hunger

After your bariatric procedure, you will quickly come to notice that you will get fuller faster. Not only is this a change for your body, but also for your mind.

Apr 22nd, 2012
Exercise after Bariatric Surgery

The way you live life after bariatric surgery will certainly be a huge adjustment. You will discover that you will now need to adapt to a brand new lifestyle.

Apr 6th, 2012
Stress and Weight Gain

Stress not only takes a psychological toll on us in our daily lives, but it can also cause serious physical problems as well. With today’s hectic lifestyle becoming the norm, most Americans have accepted stress as a daily occurrence.

Mar 26th, 2012
Support Starts Before Surgery

When most of us think of bariatric support, we think of post-surgical groups and lifestyle changes. However support is extremely important and effective even before undergoing bariatric surgery or any other life-changing procedure.

Feb 1st, 2012
Body Image after Bariatric Surgery

There’s no doubt that we can be our own worst enemy. This is often especially true when it comes to our sense of body image after bariatric surgery.

Nov 10th, 2011
The Big FAT Truth

There’s a lot of information out there about fat. Good fat, bad fat, low-fat, and trans fat are buzz words that are frequently thrown around by nutrition experts.

Sep 28th, 2011
Enjoy the Trophies You’ve Earned

Most people might think it a bit odd to raise your excess skin onto a podium and consider it a trophy, but that’s exactly what it is.

Sep 16th, 2011
Wait Before Weight Loss Surgery May Be Unnecessary

If you’re considering weight loss surgery and hoping to have your insurance cover a portion of the cost, you’ll probably be instructed to wait six months before having the bariatric procedure.

Feb 15th, 2011
Making Time For Exercise After Weight Loss Surgery

After having bariatric surgery, you’ll need to make several lifestyle changes in order to lose weight and keep the weight off permanently. Exercise after weight loss surgery is especially important for maintaining your results long term. However, if you ar

Dec 29th, 2010