Blog Archive

Back On Track- February 2019 Feb 15th, 2019

We are looking forward to another wonderful Back On Track session with Sharon McKenzie to kick this year into gear. Please call the Healthy Steps Office to reserve your spot. (707) 546-7900

Office Holiday Closure Dec 17th, 2018

Happy Holidays from all of us at Healthy Steps! We are incredibly thankful for each and every one of you. Please note our holiday hours, as our office will be closed the week of Christmas and early January We look forward to health, happiness and your continued success in 2019

Thanksgiving Week Closure Nov 19th, 2018

We will be OPEN Monday (11/19) through Wednesday (11/21) (**half day, 9a-12p). So stop on in to pick up your supplements, especially your Probiotics and Vitamin C to keep healthy during the cold and flu season. CLOSED: 11/21 (@12pm) through 11/23

Back From Camp! Jul 16th, 2018

For the past five summers I have had the opportunity to be a camp counselor at Camp McCumber Type 1 Diabetes camp. This weeklong camp in beautiful and secluded Shingletown gives kids with Type 1 diabetes the opportunity to have a fun camp experience, all while learning more about their...

Sweet Potato Black Bean Quinoa Bowls May 21st, 2018

Sweet Potato Black Bean Quinoa Bowls Author: Healthy Steps Servings: 2-3 people   Ingredients: 3 large sweet potatoes 1 cup quinoa 1 can black beans, drained 2 ears of fresh corn, cut off the cob ¼ cup red onions, cut in slivers 1 jalapeño, minced 1 jar marinated bell peppers,...

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

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

We’ve Moved! Dec 19th, 2017

Over this past weekend we finally moved to our permanent spot, SUITE 106. Come visit us, we look forward to showing you around our new office.   Healthy Steps Lifestyle Center 2455 Bennett Valley Road, Building C-106 Santa Rosa, CA 95404

Thanksgiving Holiday Closure Nov 21st, 2017

We wish you all a very Happy Thanksgiving with you and your loved ones! And our team here at Healthy Steps wants to say THANK YOU to each and every one of our patients and their support system for choosing us to walk along side of you on your journey...

Biking with your dog Aug 7th, 2017

Dr. Woodbury and his dog love to exercise together. It’s been made simple to ride bikes alongside his dog with Bike Tow Leash. Watch the short video by clicking HERE. Bike Tow Leash was designed with both the laws of physics and a dog’s behavior to pull in mind. Your dog’s ability to...

The Scoop on Biotin Jul 27th, 2017

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.  Taking large mega-doses of any vitamin and mineral should not be done without...

Book your Body Composition Test today Jul 19th, 2017

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. Being metabolically obese, even at normal weight, increases your risk of many health problems including diabetes and heart disease. Acceptable ranges of body fat...

Order Bariatric Advantage through Healthy Steps Jul 13th, 2017

We are happy to share with you that Healthy Steps now has a way for you to order your Bariatric Advantage supplements online with ease and right to your doorstep. It’s quick and easy, here is how: Visit our website at healthystepsinfo.com On our homepage scroll down and click on the...

Shrimp Ceviche Recipe Jul 4th, 2017

Ceviche is a seafood dish made from fresh raw fish and cured in lemon or lime juice. Over the course of a few hours the citrus juice will begin to “cook” the seafood without the use of a heat source. Our Shrimp Ceviche recipe is a SHORTCUT version of the...

Strawberries and Cream Frozen Yogurt Pops Jun 28th, 2017

Cool off this summer with a refreshingly sweet yet heathy treat. 2 cups (16 ounces) No-Sugar-Added Vanilla Greek Yogurt2 cups chopped strawberries(1/4 cup milk if needed) Combine the yogurt and strawberries in a blender and blend until smooth. Thin out the mixture with a small amount of milk if needed. Pour...

Metabolic Hormones 101: GLP-1 Jun 21st, 2017

  Glucagon-like Peptide-1 (GLP-1) is secreted by intestinal cells in response to the presence of nutrients (from eating or drinking). GLP-1 has powerful impacts on our health and weight:   Helps keep blood sugars from getting too high Promotes insulin sensitivity/limits insulin resistance Slows the movement of food out of...

Metabolic Hormones 101: Adiponectin Jun 9th, 2017

  Adiponectin is a hormone produced by our body’s fat cells and regulates carbohydrate and fat metabolism. High adiponectin levels have been linked in the research with healthier body weight as well as lower cardiovascular disease risk and inflammation. Since adiponectin decreases inflammatory damage and pain, and protects our hearts, we...

Metabolic Hormones 101: Insulin May 31st, 2017

Insulin is a hormone that regulates the usage and storage of the energy we get from food. Insulin is made by the beta cells of the pancreas and helps regulate blood sugar levels. When there’s a high amount of energy in the blood (for instance, after a meal), the pancreas...

Metabolic Hormones 101: Leptin May 18th, 2017

  Leptin is our fullness hormone. It is produced by our fat cells to communicate to the body that we have adequate energy stored. Ideally, as we store more fat in the body, leptin levels increase, and we feel full from smaller portions of food. Unfortunately, decreased leptin sensitivity in...

Metabolic Hormones 101: Ghrelin May 4th, 2017

Ghrelin is our body’s hunger hormone. Ghrelin is secreted by the stomach, and causes the physical belly sensations of hunger. When ghrelin levels are high, we eat more food, naturally. In addition to increasing our intake, Ghrelin also suppresses the breakdown of fat from our fat stores, making it hard to...

We’re Moving! Apr 29th, 2017

Healthy Steps is Moving! Healthy Steps Weight Loss Center is on the MOVE this week! We’re moving to our beautiful new office this week (closing from 8/30 – 9/5) and will reopen on Wednesday 9/6/17!  We’ll be only about a mile from our current location. Here’s the new address: Healthy Steps Weight Loss Center The Waterfall...

Healthy Steps Recipe Contest – WINNERS Apr 26th, 2017

We want to say THANK YOU to each and every one of you who entered your “Healthy Recipe” submissions to Healthy Steps. We love to share recipes with our community to promote healthy eating, cooking and meals shared with your family & friends. Drum roll please… And we have our...

Healthy Steps Recipe Contest (2) Apr 17th, 2017

Calling All Cooks! Join our Healthy Steps Recipe Challenge for your chance to win! As so many of you have found your way back to a renewed healthy lifestyle, we hear over and over that many of you are now cooking great low carb, low glycemic, fresh ingredient meals for...

Healthy Steps Recipe Contest (3) Apr 10th, 2017

Calling All Cooks! Join our Healthy Steps Recipe Challenge for your chance to win! As so many of you have found your way back to a renewed healthy lifestyle, we hear over and over that many of you are now cooking great low carb, low glycemic, fresh ingredient meals for...

Healthy Steps Recipe Contest Apr 4th, 2017

Calling All Cooks! Join our Healthy Steps Recipe Challenge for your chance to win! As so many of you have found your way back to a renewed healthy lifestyle, we hear over and over that many of you are now cooking great low carb, low glycemic, fresh ingredient meals for...

HEALTHY STEPS 100 MILE CHALLENGE – WINNER Mar 21st, 2017

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! This photo depicts 6 days worth of Sarah’s walking goals and we couldn’t be more proud...

HEALTHY STEPS 100 MILE CHALLENGE (Finale) Mar 13th, 2017

Congratulations! ONE HUNDRED MILE CHALLENGE DONE!! We have completed the challenge: 30 days, 4 weeks 196,000 steps, 100 miles walked For those of you who participated… You are now qualified to win an iFit Axis fitness band. Email us (info@healthystepstlc.com) if you have completed your 100 mile challenge. Your name will go...

HEALTHY STEPS 100 MILE CHALLENGE (Mar 6 – Mar 12) Mar 6th, 2017

You are 21 days into the Healthy Steps ONE HUNDRED MILE CHALLENGE!! Last week: Week 3 was completed, therefore 147,000 steps / 75 miles into our journey This week: March 6 – March 12 Currently we are in National Nutrition Month. *March 8th is Registered Dietitian Nutritionist Day* We are into the final...

ASMBS Video: Obesity Surgery Helps People Reclaim their Lives Feb 27th, 2017

Dr. Robert Woodbury states, “Here is an inspirational video from the American Society for Bariatric and Metabolic Surgery.  Obesity is a disease and there are treatments.  See how bariatric surgery changes lives….”

HEALTHY STEPS 100 MILE CHALLENGE (Feb 27- Mar 5) Feb 27th, 2017

You are 14 days into the Healthy Steps ONE HUNDRED MILE CHALLENGE!! Last week: Week 2 was completed, therefore ,98000 steps / 50 miles walked. This week: February 27 – March 5 Now we are transitioning from (February’s) American Heart Month to (March’s) National Nutrition Month. Five-a-Day, become 10-a-day as scientist...

HEALTHY STEPS 100 MILE CHALLENGE (Feb 20-26) Feb 20th, 2017

You are 7 days into the Healthy Steps ONE HUNDRED MILE CHALLENGE!! Last week: Week 1 was completed, therefore 49,000 steps / 25 miles walked. This week: February 20 – 26 The month of February is American Heart Month so lets focus on taking care of your HEART. 
Heart Healthy...

Take the HEALTHY STEPS ONE HUNDRED MILE CHALLENGE – 30 days to complete 100 miles Feb 13th, 2017

Join us on our HEALTHY STEPS ONE HUNDRED MILE CHALLENGE. Those of you who participate on this journey will walk ONE HUNDRED MILES IN JUST THIRTY DAYS! Those who complete the 100 mile challenge will be entered into a raffle for a Nordic Track activity tracker ($200 value). STARTING VALENTINE’S DAY, 2/14/17 February...

Spicy Tuna Poke Bowl Feb 6th, 2017

Spicy Tuna Poke Bowl Author: Brenna Masi @ Healthy Steps Serves 2 Ingredients  Sushi Rice: 1 cup cooked brown rice 1 Tablespoon rice wine vinegar Marinated Ahi: 2 Tablespoons soy sauce 1 teaspoon rice wine vinegar ¾ teaspoon toasted sesame oil 1 teaspoon toasted black sesame seeds 2 green onions,...

Does Gluten-Free = Weight Loss Friendly? Feb 1st, 2017

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. I like the quick tips in this article for sticking to a gluten-free eating plan in waist-line friendly way....

Day 19 of the 21-Day No Added Sweetener Challenge Jan 27th, 2017

We’re coming to the finish line of our 21-Day No Added Sweetener Challenge! How did you do? How did it feel? What did you notice about your cravings, your hunger level, your energy level or your weight? Remember that by decreasing your intake of added sugars, research indicates you are...

Day 15 of the Healthy Steps No Added Sweetener Challenge Jan 23rd, 2017

Two weeks down, one to go! You’re almost there! Sweetened beverages are one of the major sources of added sweeteners in America. Did you know that, according to the Center for Science in the Public Interest (1), Americans drink about 45 gallons of sugar-sweetened beverages per year? Sugary drinks account for almost...

Day 11 of the Healthy Steps No Added Sweeteners Challenge Jan 19th, 2017

You’re well into your second week without added sweeteners now! How is your motivation going?  If you need a little boost, consider spending a few minutes listing your core values. Research shows that doing this can greatly increase long-term motivation to change behavior. Recently, research has shown that individuals that...

Day 8 of the Healthy Steps No Added Sweetener Challenge Jan 16th, 2017

  You’ve survived a whole week without added sugars! Congratulations! Here’s some more motivation to keep you going:   The mot prevalent types of added sugar Americans consume contain two monosaccharides, glucose and fructose. It’s useful to understand the physiologic response of the body to each.   When you eat...

Day 5 of the Healthy Steps No Added Sugar Challenge Jan 13th, 2017

After 5 days of working to cut out added sweeteners to your diet, have you been surprised at how many places sugar is hiding in processed foods? One common culprits that can impact lunchtime is store-bought salad dressing. Of course sweet dressings like Raspberry Vinaigrette or Asian Dressing can be...

Day 3 of the Healthy Steps ‘No Added Sweetener Challenge’ Jan 11th, 2017

“Let food be thy medicine, thy medicine shall be thy food.” – Hippocrates If you’ve joined us on our ‘No Added Sweetener Challenge,’ congratulations on going two full days without any added sugar or sugar substitutes! (Remind yourself of which foods to avoid here.) Many people notice a feeling of...

Day 1 of the Healthy Steps 21-Day ‘No Added Sweeteners Challenge’ Jan 9th, 2017

Today’s the day! If you’ve been following our last few posts, you know that today is Day 1 of our No Added Sweetener Challenge. Check out the great benefits of decreasing your intake of sweeteners here and read all about what foods to avoid here. You may have noticed in last week’s post...

How to Prep for Success Jan 6th, 2017

Getting Ready for the 21-Day No Added Sweeteners Challenge We invite you to join the Healthy Steps 21-Day No Added Sweeteners Challenge, Monday January 9th through the 30th. As part of the challenge, you’ll give up all added sugars and other sweeteners for 21 days (you can do anything for...

Join the Healthy Steps 21-Day ‘No Added Sweeteners Challenge!’ Jan 4th, 2017

Most of us start the New Year full of inspiration to lose weight and improve our health. One of the absolute best things you can do to that end is cut back on your intake of added sugars and sweeteners. Take a look at this list of benefits identified by...

Closed for the Holiday Dec 22nd, 2016

As this year draws to a close we can’t help but reflect back on all the success stories of our patients in 2016. We are so proud of each and every one of you as you strive toward a healthier you. We are touched by your motivations: to play with...

Understanding Willpower Dec 19th, 2016

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. Behavioral science studies show that willpower is a “depletable resource.”...

WHAT TO DO: Holiday Activities That DON’T Include Food Dec 13th, 2016

Here are our Santa Rosa suggestions: Hike in Trione-Annadel State Park Christmas Light Gazing in Santa Rosa or in Rohnert Park Ideas for Crafting: Make your own ornaments DIY Handmade Holiday Wreath We hope you enjoy a very merry time with you and your loved ones this Christmas Season! -Love Healthy Steps

How Our Body Stores Energy – Article Review Dec 5th, 2016

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”. Furthermore Fung states another mistake made is the...

Kraut Source – for sale in our office Dec 1st, 2016

Beets + Jalapeño + Dill + Peppercorns Fermenting your own food is simple! Kraut Source is a new kitchen tool which makes your own live-cultured, probiotic-rich superfoods. It’s owner, Karen Diggs, is a former Baumann College nutrition graduate and teacher at Cordon Bleu in San Francisco.  She invented an easy...

Say NO to GMOs Nov 28th, 2016

Our patients often ask us, “What’s a GMO and are they as ‘bad’ as everyone says they are?” The scary truth is that in the U.S. up to 90% of the corn is genetically engineered, 94% of the soybeans, 94% of the cotton (used for cottonseed oil in food) and...

2016 THANKSGIVING MENU & RECIPES Nov 14th, 2016

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. We hope to find you cooking in the kitchen and making memories with your friends and family this holiday season.   Rosemary, Lemon & Garlic Roasted...

Butternut Squash Soup Nov 7th, 2016

Butternut Squash Soup (serves 4) Author: Brenna Masi @ Healthy Steps 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. It...

Spaghetti Squash with Marinara Recipe Oct 27th, 2016

Spaghetti Squash is currently in season and we couldn’t be happier about it. This canary-yellow gourd is packed with carotenoids (antioxidants) to make for a healthy choice as it serves for your dinner or a side dish. Once cooked, by running a fork lightly through the flesh it easily separates...

Exercise At Home Without Equipment Oct 17th, 2016

Are you struggling to find time to get out of the house to visit the gym? Is it true that you don’t have any exercise equipment at home? Join Healthy Steps’ Personal Trainer Ashley as she shares practical tips for an at-home workout without the use of any equipment. We...

51 Reasons to Exercise Aug 4th, 2016

Here at Healthy Steps we can’t stress enough the importance of exercise along with your healthy eating plan. Here are just a few, 51 to be exact, reasons why it’s a good idea to get going and get moving. Reference: www.cancer.gov Improves quality of life Lower Alzheimer’s risk Lowers risk of...

5 Tips for Weight Loss Maintenance Jun 22nd, 2016

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   At this point you may be rolling your eyes at the computer…who...

Health Benefits of Dietary Fiber Jun 14th, 2016

You’ve probably heard that fiber is good for you, but are you eating enough? Research indicates that for optimum health, we should consume between 25-38 grams of fiber per day. The average consumption in America is around 15 grams per day, with many people taking in much less than that. Fiber...

Eat Like a Mediterranean – Article Jun 7th, 2016

Did you see the headlines yesterday regarding the effectiveness of Mediterranean eating plans compared to low-fat ones? The news is based on a research study published in The Lancet Diabetes and Endocrinology which compared weight loss results in thousands of individuals, randomly assigned to either a Mediterranean meal plan or a...

Meal Delivery Box — Review May 24th, 2016

Have you heard of all these cook-at-home delivery boxes? Companies like Blue Apron, Hello Fresh, and Sun Basket will ship an insulated box to your door with the all ingredients needed to make three home cooked meals for your family, along with step-by-step instructions. I tried one out this week…here’s my take on the...

Grain-Free Waffle Recipe May 17th, 2016

You may have heard how good legumes (dried beans and peas) are for you and how the protein and fiber in them can support weight management. Still, many people have a hard time eating a serving of legumes each day. Why not try out these delicious Grain-Free Waffles made with...

Your health is not just about BMI, it’s also fat and muscle – Article Review May 4th, 2016

Did you see USA Today’s article, “Want a healthy body? It’s all about that fat and muscle, not your BMI”? It’s based on recent research out of the University of Florida, explaining how important body composition is to health? Body composition is so much more than a number on the...

New York Times and Healthy Fats Apr 26th, 2016

Did you see this great article in the Science section of yesterday’s New York Times? In it, Dr. Richard Isaacson, the director of the Alzheimer’s Prevention Clinic at Weill Cornell Medicine and New York-Presbyterian, answers the question, “Could a low-fat diet contribute to memory problems?” His dietary recommendations sound a lot like...

Beginner Cook Recipes Apr 12th, 2016

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. I would encourage everyone to grow their cooking skills, either by dedicating one evening a week to trying out a new recipe, or by taking...

Essential Amino Acids and Complementary Protein Apr 1st, 2016

There’s a lot of misinformation out there when it comes to dietary protein. Meeting our protein needs through our diet is crucial to healthy eating, preservation of lean tissue, protecting metabolic rate and managing hunger and fullness hormones—all of which are essential for weight management! However, sometimes in our quest...

Waistline-friendly Italian Comfort Food Mar 23rd, 2016

My husband and I travelled to Italy last year, and of course, the food was amazing! Italian food can be very healthful too, like this delicious, high-protein Eggplant Parmigiana recipe. If you’re craving comfort food that’s weight-loss friendly, this meal will fit the bill! It’s also a completely vegetarian meal....

What is Metabolic Syndrome? Mar 18th, 2016

Metabolic Syndrome is defined as a “cluster of symptoms that increase disease risk,” but it’s more useful to view meeting the diagnostic criteria for Metabolic Syndrome as a clue that an individual’s cells are becoming increasingly insulin resistant. Many health scientists agree that insulin resistance may be seen as the cause...

Lentil Soup and Salad – by Nutritionist Cassale Feb 29th, 2016

For dinner this evening I made a hearty lentil soup with some spinach and cilantro from my garden. I also added a side salad with a French vinaigrette to make it a complete and balanced meal. The salad was so crisp and delicious as I had just picked the leaves...

Chicken and Vegetable Soup – by Nutritionist Cassale Feb 25th, 2016

After a couple months of rainy weather I found some real treasures in my vegetable garden: cauliflower, broccoli, spinach, leeks, spring onions, fennel, carrots, lettuce and parsley in my herb garden. With my findings, I decided to make a rich chicken, lentil and vegetable soup. I love making soups because...

“High protein diets, from both animal and plant sources, improve blood sugar control..." Feb 18th, 2016

“Previous studies have reported both favourable and adverse impacts of high-protein diet in type 2 diabetes. This new research compared the effects of two high-protein diets with the same number of calories–one from animal protein (AP) and one from plant protein (PP)–on metabolic functioning and liver fat. A total of...

Macronutrients 101 Feb 16th, 2016

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). There are four macronutrients: Water, plus the three energy (calorie) providing nutrients Protein, Fat, and Carbohydrate. Water Water has many...

What we eat: Dinner Edition (6) Feb 8th, 2016

Idea # 6: Chicken Zucchini Poppers with homemade guacamole (Low Carb) These are so delicious! Get the RECIPE HERE!  We recommend that you bake them, who wants to stand over a hot pan if they don’t have to!? To make homemade guacamole, finely chop white onion and put it in a...

What we eat: Dinner Edition (5) Feb 7th, 2016

Idea # 5 Green Minestrone with Roasted Chickpeas Sauté pancetta in a large stock pot, and set aside. Then add chopped onions and celery and sauté until they begin to soften (about 5 minutes). Add chopped fresh garlic and sauté for 2 minutes more. Add chicken broth, chopped zucchini, chopped...

What we eat: Dinner Edition (4) Feb 6th, 2016

Idea # 4: Lettuce Wrapped Bacon-Avocado Sliders with roasted cherry tomatoes (Low Carb) Roast a small portion of cherry tomatoes in the oven (toaster oven works too). Chop up some leftover nitrite-free bacon, slice a ripe avocado, chop dill pickles and break a slice of Havarti cheese into small portions....

What we eat: Dinner Edition (3) Feb 5th, 2016

Idea # 3: Light Dinner: Homemade miso soup. At Trader Joe’s purchase Ginger Miso broth in a carton. In a saucepot bring it to a simmer. Cube organic high-protein tofu and place into the hot broth. Top it with sliced green onions. It’s perfect for a snack or a day when you...

What we eat: Dinner Edition (2) Feb 4th, 2016

Idea # 2: Coconut Flour Fried Chicken paired with an Arugula and Parmesan Salad (Low-Carb Friendly). Dredge your seasoned skinless boneless chicken thighs lightly in coconut flour before placing in a pan filled with a small layer of healthy oil. For the salad, toss fresh arugula with olive oil and...

What we eat: Dinner Edition (1) Feb 3rd, 2016

Tired of the same ol’ salad with chicken for dinner as you watch your weight? For the next 6 days, take a peek at our blog daily to see what we eat for dinner to give you some inspiration! Idea # 1: Zoodle Bolognese Spiralized zucchini noodles (“zoodles”) with homemade bolognese sauce....

5 Tips for turning your New Years Resolution into Reality Jan 25th, 2016

Ready for a new slimmer you in 2016? Follow our five tips for increased success in the new year. 5. Turn your Big Goal into baby step weekly goals.  Want to lose 50 lbs this year? Turn this into ACTION-oriented baby steps for each week. Maybe you could start by...

Benefits of Omega-3 Intake Jan 18th, 2016

You’ve probably heard that omega-3 fatty acids are healthy for you, but did you know most Americans don’t get enough? There are two important types of omega-3s: EPA & DHA. For healthy adults, the recommendation is to eat about 12 ounces of EPA- & DHA-rich fish per week to get...

What To Do if Your New Year’s Motivation is Waning Jan 12th, 2016

If you started out January all fired up about making big changes in your life and just aren’t as motivated now, as we approach mid-January–you’re not alone! Research shows the boost of motivation for self-improvement many of us get each January 1st only lasts about two weeks…which explains why only about...

Back On Track with Sharon McKenzie Jan 4th, 2016

Call TODAY to sign up for Back On Track Class with Sharon McKenzie!!

What We Eat – Registered Dietitian Lindsay Pasdera Dec 22nd, 2015

To continue our theme of healthy, mindful eating per our Heathy Steps’ team of nutritionist, this post covers a day-in-the-life of Lindsay Pasdera. 8am: Breakfast– Greek yogurt with homemade chocolate coconut “granola” I adapted this low-carb “granola” recipe  choosing to use almond slices and pecan pieces (without grinding in a food processor), add shredded...

“The Incredible Results You Get From Walking 30 Minutes A Day” – Yahoo Health Article Review Dec 16th, 2015

“Taking a walk a day is kind of like that proverbial apple: There’s a good chance it’ll keep the doctor away. From helping you lose weight and de-stress to lowering your blood pressure and reducing your risk of many chronic diseases—going for regular walks is one of the best and...

What We Eat – Nutritionist Ashley Dec 3rd, 2015

Here at Healthy Steps we nutritionists are constantly being asked what we eat in a day and what we do for exercise. Over the next few weeks, we will share with you our own meals and health goals and what that looks like so that you can get some real...

6 Tips for Cutting Calories This Thanksgiving – Fox News Article Nov 25th, 2015

4500 calories and 229 grams of fat! This article, “6 Tips for Cutting Calories This Thanksgiving” has some great tips for minimizing the Thanksgiving damage to our waistlines. Remember, in all things, abundance is not about how much you have, but how much you enjoy. Here’s to a Happy & Healthy Thanksgiving for you...

Nutritionist Lindsay’s Corner – Health Risks of Prediabetes Article Nov 11th, 2015

“Prediabetes: an Elephant in the Room” written by US News is a great article which describes the health risks of prediabetes and how to know if you’re at risk for it (most people don’t know they even have it!). As the article explains, meeting with a Registered Dietitian Nutritionist who...

Nutritionist Lindsay’s Corner – Cholesterol, Triglycerides, and Disease Risk Nov 5th, 2015

The 1977 Dietary Guidelines for the United States, aiming to get a handle on the increase in heart disease deaths in this country, for the first time recommended Americans limit their intake of fat, saturated fat, and dietary cholesterol.  Americans set out to follow these recommendations, and as a nation,...

Nutritionist Lindsay’s Corner – Prevalence and Trends of Diabetes Oct 19th, 2015

In September 2015 the Journal of the American Medical Association’s published online the results of a nation-wide study of the prevalence and trends of diabetes over the past quarter century. Not surprisingly, the prevalence of diabetes has skyrocketed in the last two decades. What was surprising, to me anyway, was the finding that...

“Scientists tested 30 Apple iPhone fitness apps for the quality of their workouts." Sep 2nd, 2015

“If browsing the Apple App Store for a fitness app and going through the hundreds of choices is enough to make your brain explode, check out this new study from the University of Florida. Researchers rounded up 30 popular free fitness apps for the iPhone, dissected what they do, and...

“Testers find twice as many ‘superbugs’ in conventional hamburger as organic ones” – Article Aug 28th, 2015

“Most people know that you can get sick from eating tainted ground beef. Now a new report has a lot more detail about the safety of ground beef tested across the United States. Some of it has bacteria that produces a toxin that can’t be destroyed, even with proper cooking. And it...

Walk with the Doc Aug 12th, 2015

Article: “Weight Loss Surgery Benefits for Gut Microbiome Last at Least a Decade” Aug 6th, 2015

"Two types of bariatric surgeries, Roux-en-Y gastric bypass and vertical banded gastroplasty, result in similar microbiome remodeling changes that are maintained a decade later in a group of women, a new study shows. Transfer of the microbiota from the bariatric surgery patients was shown to decrease fat mass and increase...

Article from Sharon McKenzie + Back On Track Class 8/11 Jul 7th, 2015

Recently I attended a 4 day music festival, which involved camping with hundreds of people. The women’s bathing facility was a 3 stall, door-less, shower house, with an attached ante-room where you were expected to get buck naked, wrap yourself in a towel (or not) and wait in line for...

Walk with the Doc- SPRING 2015 Feb 23rd, 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. Mark your calendars for the following dates: [ March 26th,   April 23rd   &   May...

Dr. Robert Woodbury received “Article of the Year” Award Dec 15th, 2014

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...

Emerging Concepts of Obestiy- by Dr. Robert Woodbury Oct 22nd, 2014

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! Emerging Concepts of Obesity Robert Woodbury, MD, FACS Northern California Medical...

Link between FTO, Ghrelin & Impaired Brain Food Cue Responsivity – VIDEO Sep 19th, 2014

“Polymorphism in the fat mass and obesity-associated gene (FTO) are associated with human obesity and obesity-prone behaviors, including increased food intake and a preference for energy-dense foods.” – Journal of Clinical Investigation (Volume 123 Number 8 August 13) WATCH THE VIDEO HERE

Mind over Milkshakes – VIDEO Sep 17th, 2014

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 and W. R. Salvoey This report summarizes ‘their test to whether physiological...

Diabesity Sep 11th, 2014

Support Group Picnic Aug 18th, 2014

WHEN: September 12, 2015 all-day   WHERE:   Finley Park2060 West College AvenueSanta Rosa, CA 95401USA   COST: Free   Time: All day Cost: Free **Its a family picnic bring a dish to share and your friends and family!!

Chianello Olive Oil Apr 28th, 2014

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. Watch to learn why olive oil is so important in your healthy diet due...

Considering Bariatric Surgery?? Apr 25th, 2014

Are you 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. CHECK OUT THE VIDEO HERE!

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

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. Watch the video and get tips HERE…

Emerging Concepts of Obesity Apr 24th, 2014

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”. Watch the video HERE!

Healthy Steps Bariatric Surgery Patient Testimonial 3 Apr 21st, 2014

Watch to see a Healthy Steps patient testimonial and perspective on her weight loss surgery experience. She will answer questions such as: How will one feel as a patient at Healthy Steps? What is the Healthy Steps Team like? What can one expect for weight loss? What tools will be...

Healthy Steps Bariatric Surgery Testimonial 2 Apr 18th, 2014

Meet a Healthy Steps couple and hear their testimony regarding bariatric surgery and how it was life changing! See what they have to say about Dr. Robert Woodbury’s care as a surgeon and Santa Rosa Sutter’s medical team to take care of them in the hospital for surgery. WATCH THE...

Bariatric Surgery Testimonial of Healthy Steps Patient Apr 17th, 2014

Watch the video below! Hear how you will be guided through the Healthy Steps Surgery Program with individual care to meet your specific needs and insurance requirements. The program is inclusive of visits to see our nurses, nutritionist, exercise physiologist and psychologist.

Dr. Robert Woodbury Speaks – “Emerging Concepts in Obesity” Apr 2nd, 2014

Check out upcoming events to hear Dr. Robert Woodbury speak on the topic of “Emerging Concepts in Obesity” Saturday, April 5th Northern California Medical Association Symposium Friday, April 26th Grand Rounds @ Memorial Hospital Here are just a few of the questions that  we should be asking and Dr. Woodbury will be answering,...

Support Group (2) Jan 30th, 2014

WHEN: April 11, 2015 @ 10:00 am – 12:00 pm WHERE: Wells Fargo Center for the Arts50 Mark West Springs RoadSanta Rosa, CA 95403USA COST: Free Sonoma County Weight Loss Surgery Support Group: Sonoma County “RNY” Weight Loss Surgery Support Group is an independent group of patients who are either...

Support Group Jan 30th, 2014

WHEN: January 10, 2015 @ 10:00 am – January 10, 2016 @ 12:00 pm WHERE: Wells Fargo Center for the Arts50 Mark West Springs RoadSanta Rosa, CA 95403USA COST: Free Sonoma County Weight Loss Surgery Support Group: Sonoma County “RNY” Weight Loss Surgery Support Group is an independent group of...

Support Group ** Bennett Valley Senior Center Jan 30th, 2014

WHEN: March 14, 2015 @ 10:00 am – 12:00 pm WHERE: Senior Center704 Bennett Valley RoadSanta Rosa, CA 95404USA COST: Free Sonoma County Weight Loss Surgery Support Group: Sonoma County “RNY” Weight Loss Surgery Support Group is an independent group of patients who are either awaiting, considering, or have already...

Omega 3’s & 6’s, EPA-DHA, Fats and Fatty Acids Jan 23rd, 2014

Dr. Robert Woodbury, of Healthy Steps Lifestyle Center, explains the importance of healthy fats and fatty acids. They directly affect inflammation in one’s body which has been proven to be a link of obesity. We want to DECREASE INFLAMMATION and omega 3’s in the form of EPA and DHA can...

New Year’s Resolution, Not Broken Promises — by Sharon McKenzie Dec 30th, 2013

In the past I`ve started each year with a list of resolutions – those broken parts of me that I needed to fix. With minor variations the list was virtually the same every year.  My 2008 resolutions:  1) I will start Weight Watchers next Monday and continue on program until...

Eating Nuts May Make You Live Longer–VIDEO– (Part 2) Dec 17th, 2013

As stated in Part 1, Dr. Robert Woodbury says, “Go ahead, enjoy some mixed nuts!” In a recent article, published by New England Journal of Medicine, it was stated that, “regular nut eaters were less likely to die of cancer or heart disease – in fact, were less likely to die...

Eating Nuts May Make You Live Longer (Part 1) Dec 5th, 2013

Harvard Study: Eating Nuts May Make You Live Longer Go ahead, enjoy some mixed nuts! In a recent article, published by New England Journal of Medicine, it was stated that, “regular nut eaters were less likely to die of cancer or heart disease – in fact, were less likely to die of...

New Patient Bariatric Surgery Seminar Dec 1st, 2013

Join us at our next free Seminar. Seminars offer information to potential candidates and their families about the bariatric surgery. They are designed to inform you about the disease of obesity, its increasing prevalence and how to overcome the disease. All seminars are free of charge. 12:30pm to 2:00pm Location:Wells...

Chicken Curry Recipe Sep 30th, 2013

Adapted From: Health-Bent Servings: 4 This recipe is from one of our favorite cookbooks called “Primal Cravings” written by Health-Bent. We love this recipe because it infuses rich flavors and is simple to throw together. Make a big batch and eat it throughout the week. INGREDIENTS: Chicken Curry 1 lb. boneless,...

Culinary Class was a Success! Sep 25th, 2013

We just held our first culinary class at the G&G Supermarket in Santa Rosa and it was quite a hit! Students learned healthy Italian recipes and essential culinary skills. We debuted a few of our favorite cooking tools that have made cooking in the kitchen fun, easy and we also...

GHRELIN – “obesity gene” makes people fat Jul 23rd, 2013

Dr. Robert Woodbury correlates bariatric surgery with the latest findings regarding Ghrelin and the FTO gene. Watch Dr. Robert Woodbury’s video for more information! “LONDON (Reuters) – Scientists have unraveled how a gene long associated with obesity makes people fat by triggering increased hunger, opening up potential new ways to fight a growing...

It’s all about the egg + Video by Dr. Robert Woodbury Jun 18th, 2013

Chickens raised in the outdoors lay healthier eggs than those caged.Research has shown eggs laid from outdoor chickens vs. caged chickens have the following:4 times more Omega-3’sMore Vitamin E and AMore Beta Carotene WATCH THE VIDEO NOW FOR MORE ABOUT THE EGG!!

It’s all about the Egg + Video with Dr. Robert Woodbury Jun 18th, 2013

Chickens raised in the outdoors lay healthier eggs than those caged.Research has shown eggs laid from outdoor chickens vs. caged chickens have the following:4 times more Omega-3’sMore Vitamin E and AMore Beta Carotene WATCH THE VIDEO FOR MORE ABOUT “THE EGG”!

Probitoics Video + Dr. Robert Woodbury (part 2) Jun 11th, 2013

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… WATCH THE VIDEO NOW!

Primary Prevention of Cardiovascular Disease with Mediterranean Diet + VIDEO Apr 23rd, 2013

Hear what Dr. Robert Woodbury has to say about the new study “Primary Prevention of Cardiovascular Disease with Mediterranean Diet” published by The New England Journal of Medicine. The diet compared the standard Western diet vs. the Mediterranean diet supplemented with extra-virgin olive oil and nuts. Outcome: In conclusion, in...

Healthy Fajita Recipe – a la chef Dr. Robert Woodbury Jan 13th, 2013

If you can’t find Dr. Woodbury in the office at Healthy Steps Therapeutic Lifestyle Center or the Bariatric Clinic, he may be tending to his gourmet garden. No mater what the season or climate, it is always exploding with seasonal fruits and vegetables. With the fruit of his harvest always comes delicious and nutritious recipes.  Check...

Calories In & Out – with Dr. Robert Woodbury Nov 19th, 2012

Calories are not meant to be confused with obsession rather to be counted, in a healthy fashion. It is important that we remain “calorie conscience”: awareness of your body’s proper caloric needs. Calories are a unit of energy. It is important that we do not take in more energy than what...

Glycemic Index vs. Glycemic Load – Dr. Robert Woodbury Oct 31st, 2012

Your body converts certain foods (ie. carbohydrates) into sugar that get into your blood stream. Foods that produce high levels of blood sugar are high glycemic foods. When you eat these foods, your body produces more insulin. When your insulin levels are high your body stores fat. The Glycemic Index (GI) is a numerical system...

Probiotics – with Dr. Robert Woodbury Oct 22nd, 2012

Dr. Robert Woodbury wants to share with you one of the most spectacular articles, “Probiotics Help Gastric-Bypass Patients Lose Weight More Quickly“. “New research from the Stanford University School of Medicine and Stanford Hospital & Clinics suggests that the use of a dietary supplement after Roux-en-Y gastric bypass surgery can help obese patients to more...

Is Obesity Linked with your Genetic Predisposition – a word from Dr. Woodbury Oct 10th, 2012

Dr. Woodbury is commonly asked: “How important are genetics to the result of bariatric surgery?” “Is obesity linked with your genetic predisposition?” Take the time to watch DR. WOODBURY’s latest VIDEO as he answers these questions regarding the latest research from the Metabolic Applied Research Strategy (MARS) Group.

Go Fish with Dr. Woodbury Oct 3rd, 2012

If Dr. Woodbury can’t be found in the office, your best guess is that he is GONE FISHING! Watch this video of Dr. Woodbury on the river in Bend, Oregon. Fishing is his ideal way of keeping an active lifestyle and enjoying the beautiful outdoors! Purchasing, eating and cooking fish...

Bioelectrical Impedance Analysis (BIA) Video with Dr. Robert Woodbury Sep 28th, 2012

Are you curious as to how much of your body is fat mass vs. lean mass? Wondering where the water is stored in your cells? Are you loosing weight from the “proper compartments”? At Healthy Steps Bariatric and Metabolic Center, you can get a reading of your body’s specific composition...

Medical Food’s Effect on Alzheimer’s Disease- a review by Dr. Robert Woodbury Aug 2nd, 2012

Dr. Robert Woodbury stated, “I was looking into more research on medical food* in nutrition and came across this fantastic article in Medscape. Dr. Philip Scheltens (Professor of Cognitive Neurology) was presenting the results of a 24 week study using medical food in the setting of very mild Alzheimer’s disease....

Welcome to Healthy Steps Jul 26th, 2012

If you are suffering from diabetes, cardiovascular disease, high cholesterol, metabolic syndrome, insulin resistance and/or you just can’t loose weight…we are here to HELP YOU! Watch the “Welcome to Healthy Steps” video and meet our Patient Coordinator, Brenna. Call (707.546.7900), visit www.healthystepsinfo.com or email us at marketing@healthystepsinfo.com to set up your free consultation.

“Treating the Disease of Obesity” video by Dr. Robert Woodbury Jul 24th, 2012

Dr. Robert Woodbury, Medical Director at Healthy Steps Bariatric and Metabolic Center(Santa Rosa, California) touches on:  “Treating the Disease of Obesity” “Treating the Disease of Obesity” video by Dr. Robert Woodbury What factors equate to the cause of obesity? Genetic predisposition Physiological components (ie. derangement of hormones) Environmental factors (ie. stress,...

Undersanding Supplements Jun 25th, 2012

Vitamin and mineral supplementation after bariatric surgery is a very important part of staying healthy and losing weight safely. After surgery, your body will be going through many changes precipitated by the surgery itself as well as significantly reduced caloric intake and absorption. As a result many patients will find...

Bariatric Surgery is not only for Weight Loss May 31st, 2012

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 weeks of surgery, even in those who are not...

Restriction vs Malabsorption May 12th, 2012

There are many technical terms in bariatric surgery, two of which are restriction and malabsorption. These terms, which describe the ways in which bariatric surgery helps a patient lose weight, are very different ways of achieving the same goal – reducing or eliminating obesity related diseases. All commonly performed bariatric...

Managing Hunger Apr 22nd, 2012

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. So even though your body may be telling you that you’re full, your mind may not and it is important...

Exercise after Bariatric Surgery Apr 6th, 2012

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. To some, this is a challenging task. While it is obvious that your nutrition and diet must be adjusted after surgery,...

Stress and Weight Gain Mar 26th, 2012

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. As this trend has developed, it has become harder and harder...

What is the Body Mass Index and is it Useful? Mar 19th, 2012

We hear about the Body Mass Index, also known as the BMI, almost every day in fitness magazines, on television shows and on the Internet. After all, it is a useful tool. We can simply enter our height and weight and a computer program spits out a number that tells...

Support Starts Before Surgery Feb 1st, 2012

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. Support before bariatric surgery is a lot easier than you may think. There are many resources available...

Body Image after Bariatric Surgery Nov 10th, 2011

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. For most of us, it took us years to become obese. It was a gradual and difficult transition, and we watched as...

The Big FAT Truth Sep 28th, 2011

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. What do you need to know about fat that will help you with your surgical weight loss and keep you healthy? Five Fat Facts...

Enjoy the Trophies You’ve Earned Sep 16th, 2011

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. The excess skin you see developing on your body is common after extreme weight loss and often occurs after bariatric surgery, dieting or...

Are chicken eggs good or bad for my cholesterol? Apr 29th, 2011

If you’re trying to lower your cholesterol, you may need to rethink your breakfast choices. The yolk in a regular egg contains 213 mg of cholesterol. It’s recommended that a healthy person limit their daily intake of dietary cholesterol to less than 300 milligrams. That means that if you decide...

Wait Before Weight Loss Surgery May Be Unnecessary Feb 15th, 2011

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. During this time, the insurance company wants to see you starting to diet and exercise, showing a commitment to...

Making Time For Exercise After Weight Loss Surgery Dec 29th, 2010

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 aren’t used to exercising, you may find it difficult to make time...