Does meal prep feel like an overwhelming task that requires hours in the kitchen? The good news is that it doesn’t have to be complicated or time-consuming. Instead of rigid meal plans or lengthy recipes, the key to sustainable meal prep is strategic planning, versatile ingredients, and simple, nutrient-dense combinations.

In this newsletter, we break down 5 simple steps to make meal prep effortless, plus practical meal ideas to help you stay on track. Learn how to plan, batch-cook, and mix-and-match ingredients for quick, delicious meals all week long.

Have you heard about red light therapy (RLT)? Are you curious how it works and whether it is effective?  This popular non-invasive treatment uses specific wavelengths of red and near-infrared light to penetrate the skin and stimulate cellular function, particularly affecting our mitochondria (the cellular components that manufacture the energy that powers our body). As interest in RLT grows, people are exploring its potential benefits in multiple areas, from skincare to pain relief. Here’s a look at some of the most common uses and what the research says about them. 

Behavior change and establishing new habits is a process that includes self-reflection and skill-building. The Stages of Change model (shown below) addresses the mechanisms of changing a health behavior.  We all fluctuate along the spectrum of change throughout our lives. The Stages of Change model reminds us that lasting behavior change is a process and awareness of which phase you are in can be helpful in identifying effective next steps.

Wearable devices can be a helpful tool for understanding your health, but how you use them matters. Intentional tracking is about making data meaningful, not overwhelming. When used mindfully, they can guide better habits and help you achieve your goals. 

Have you ever wondered why two people with the same genetic makeup, like identical twins, can experience different health outcomes as they age? Did you know that your daily choices can influence how your genes behave? The answer lies in the science of epigenetics, which shows us that the expression of our genes can be influenced by lifestyle factors, environment, and even stress.

Exercise is one of the most effective, evidence-based tools you can use to reduce your risk for breast cancer risk or breast cancer recurrence.  Whether you’re already active or looking for ways to incorporate movement into your routine, the science is clear: regular physical activity offers powerful protection against breast cancer.  In this month’s clinical corner, we discuss which types of exercise offer the most benefit and how they work.  

Electrolytes are essential minerals that carry an electric charge and play critical roles in maintaining the body’s balance of fluids, muscle function, and nerve signaling. In this blog post, we'll explore what electrolytes are, how to supplement them effectively, and the best natural sources versus electrolyte product supplementation options. Plus, we share expert tips on what to look for when choosing a quality supplement.

Breathing is fundamental to life, but not all breathing is equal in terms of its impact on our health. Nasal breathing, specifically, has emerged as a crucial aspect of overall well-being, supported by a growing body of research that underscores its numerous health benefits.

Gardening is more than just a hobby; it's a holistic practice that integrates physical activity, mental wellness, and nutritional benefits. As we near the completion of our own community garden here at Synergy, we are thinking about the multifaceted benefits of gardening at home. We encourage you to consider gardening, on any scale, as a way to contribute to your own physical and mental well-being.

A critical part of our mission at Synergy is to help our members achieve whole health including mental and emotional wellbeing. To better serve this need we now have a Somadome available for your use at our office.

The functional approach to hormonal balance emphasizes an integrative and individualized approach to the evaluation and treatment of hormone imbalances, particularly those that cause adverse symptoms and impact quality of life. Via this approach we seek to find and treat the underlying (and often hidden) “root causes” of imbalances in hormone levels.

Cognitive health is a vital aspect of our overall well-being. Supporting cognitive health across our lifetime can enhance our ability to think, learn, and remember. Healthy lifestyle behaviors such as regular physical exercise, adequate sleep, and stress management play an important role. However, recent research highlights the pivotal role that nutrition plays to optimize cognitive health as we age.

Understanding the intricate connection between our physical and emotional health is vital to our well-being. While traditionally viewed as separate entities, recent research highlights their interdependence. Our physical and emotional health influence each other significantly, emphasizing the need to address both aspects to achieve optimal wellness.

February is heart health month and we are passionate about helping people achieve heart health through evidence based lifestyle measures. Join our own cardiologist, Dr. Kimberly Parks, along with Synergy Health Coach Susie Robertson for a high intensity interval training routine that you can begin using today to help reduce your risk of having a heart attack or stroke.

During this holiday season, you may consider how holiday parties and gatherings could impact your health and wellbeing. While experiencing joy and social connection are an important part of your overall wellness, it can be helpful to use moderation as a tool to engage in holiday activities while maintaining awareness of your health and wellness goals.

Think back to the last time you were running late to an important meeting or appointment. What do you remember about the physical experience of stress? You may have felt your heart racing, blood pressure rising, or even a change in vision. These are all signs of the Sympathetic Nervous System adjusting to your circumstances and perceived level of threat.

The latest COVID, Flu, RSV vaccine information.

Over the course of our lives, bones constantly break down and rebuild. In the case of osteoporosis, bones break down at a faster speed than they rebuild.

A Greener Mediterranean Diet & Added Health Benefits: Food to support your metabolism and reduce visceral fat

Soy foods (foods made from soybeans) contain isoflavones which are hormone-like substances called phytoestrogens that can mimic the action of the hormone estrogen. The phytoestrogens in this food act in a synergistic way with our bodies supporting estrogen-like function in times that this is needed, and in other times acting in an anti-estrogen manner.