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Tips to Stay Motivated and Reach Your Goals

0 14 August 2017

shutterstock_235920898If your goals are to get in shape, stay in shape, gain muscle or lose fat, there are several actions you can take to promote health daily behaviors and help yourself make good choices. To improve your overall health, you may need some help from a person, a journal or a group of supportive people.

Finding Motivation

Many of us feel more motivated to lose weight or build strength to prepare for a big event. If your child is getting married or you’ve got a big class reunion coming up, why not set that event as a target date to look and feel your very best? Determine what your goal weight is and put that goal front and center. Print off a calendar page with the big day circled. Put a photo of the outfit you’d love to wear to this event on the refrigerator so you see it every time you reach for a snack. Celebrate your milestones on this path to the big day!

Getting Off the Plateau

Plateaus come in quite a few forms. There’s the weight loss plateau, where you just stop losing weight even if you’re sticking with your healthy habits. There’s also an exercise platea

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0 10 August 2017

awardCenegenics Denver has been selected for the 2017 Greenwood Village Small Business Excellence Award in the Medical Centers classification by the Greenwood Village Small Business Excellence Award Program. Various sources of information were gathered and analyzed to choose the winners in each category. The 2017 Greenwood Village Small Business Excellence Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Greenwood Village Small Business Excellence Award Program and data provided by third parties.

About the Greenwood Village Small Business Excellence Awards Program

The Greenwood Village Small Business Excellence Awards recognizes outstanding small businesses that serve the Greenwood Village area. Each year, our selection committee identifies businesses that we believe have achieved outstanding marketing success in their local community and business classification. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs

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0 5 July 2017

shutterstock_510476362While previous generations spent a great deal of time engaging in physical activity simply to survive, modern conveniences have led most of us to settle into a sedentary life. Exercise is now something we must plan for and work to achieve. It’s extremely important to stay active every day, especially as we age.

Health Benefits of Exercise: Body

Engaging in regular physical exercise can help you to fight off or push back some of the chronic conditions of aging. For example, those who suffer from arthritis can reduce their pain and increase mobility with a dedicated course of exercise to increase muscle mass and flexibility. A regular course of exercise can also help reduce lower blood pressure and control or prevent Type 2 diabetes. If balance is an issue, consider walking or jogging in a warm pool to cushion your joints and elevate your heart rate.

Health Benefits of Exercise: Mind

Stress is a constant in life and can be a great motivator if properly used. However, if stress is getting the better of you and manifesting itself as sleeping poorly, gastrointestinal is

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0 16 June 2017

shutterstock_87679807While humanity struggled for generations to get enough calories to stay alive, in the United States we now struggle to manage too many calories and must learn to eat in healthful balance. Perhaps the most devastating calories in our modern diet come from sugar.

What Makes Sugar Toxic?

The term sugar refers to a group of carbohydrate molecules consisting of carbon, hydrogen, and oxygen – the most relevant type, sucrose, is comprised of glucose and fructose stuck together into a single molecule. Glucose and fructose are metabolized in different ways in the body and are both harmful. Glucose raises the blood sugar abruptly, causing a spike in insulin production, which causes the body to store fat. Fructose is metabolized differently, and although it doesn’t increase the blood sugar as abruptly as glucose, it is much better at causing the deposition of fat into the liver, which can scar the liver and lead to cirrhosis. High-fructose corn syrup (HFCS), which has gotten the lion’s share of bad press of late, is actually quite similar to sucrose – whereas sucrose is 50% each glucose and

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0 8 May 2017

CollagenIntroduction

Living healthfully requires us to monitor our diets, exercise appropriately, and reduce our exposure to toxins like cigarette smoke and environmental pollutants. But what can we do to keep our skin looking healthy beyond protecting it from excess sun damage? Collagen is the body’s main structural protein. Collagen makes up 70% of skin and gives skin both strength and elasticity. But collagen production begins decreasing at age 18. By the age of 40, the decrease is about 1% per year. For women, the decline equates to a loss of 7% of skin thickness every 10 years. Following menopause, the decline in thickness accelerates to as much as 1.13% annually, while skin elasticity degrades 0.55% per year. Therefore, as we age our skin gets thinner and loses elasticity, making us look older. There are many techniques to improve the quality and appearance of the skin, typically working to increase skin collagen content, thickness, elasticity and hydration. 

From the Inside Out: Protein, Water, Nutraceuticals, and Bioidentical Hormones

Protein is the major building block of the body. You must eat enough protein

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0 3 April 2017

  Denver-AprilModern humans have become so disconnected from natural light cycles that we routinely struggle to get adequate sleep as we age. While we can’t be sure that our ancestors battled with insomnia, we do know that many adults over 40 have difficulty getting quality on a regular basis. Life stress, worry, unhealthy habits, and hormonal deficiencies can leave many of us wide awake, staring into the darkness wishing for a peaceful night’s rest. Stages of Sleep There are five stages of sleep. Getting into them can be a challenge for many, and coming out of them rapidly can be extremely disorienting. Stage 1, or Light Sleep: In this stage of sleep you may jerk away as your eyes and muscles slow down at the end of the day. Those who struggle with Restless Leg Syndrome often feel it in Stage 1. Stage 2: Brain waves begin to slow, though bursts of rapid waves can occur. The brain is headed into deep sleep. Stage 3 & 4: Deep sleep starts in stage 3, when the brain slows even further and Delta waves appear. Once stage 4 is reached, nearly all brain waves produced are

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0 6 March 2017

Denver3:6Introduction No matter how hard we try, we can still be in danger of consuming herbicides and pesticides that can harm our health. Produce can be particularly worrisome, because it seems even an organic diet can lead to some chemical exposure, depending on the certifying authority. GMO Contamination GMO (genetically modified organism)-crop test fields are often grown near non-GMO product fields. This can lead to cross-contamination of healthy plants with genetically modified plants that should not be ingested by humans or the animals we eat. Poor handling of GMO seeds may be at fault. However, even the most careful researchers cannot guard against every heavy rain or strong wind gust. For example, genetically modified canola seeds, supposedly grown in closed testing conditions, have contaminated non-GMO canola crops. Unless you know where the seeds are grown, you cannot be sure the canola oil you buy is strictly non-GMO. Flesh Contamination For those who eat meat, the risk is even higher. Genetically modified corn is a common component of animal feed across the United Stat

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0 6 February 2017

Denver-2.6.17Introduction Heart disease is the number one cause of death in the United States in both men and women. Per The Centers for Disease Control, heart disease kills over 600,000 people every year, and was responsible for 25% of all deaths in the United States in 2015. Risk Factors While there are genetic risk factors for heart disease, many of the conditions that increase your risk of heart attack are completely within your control. Being overweight, eating an unhealthy diet, not exercising, smoking and excess alcohol intake can severely impact your heart’s ability to carry you into old age. Exercise to Prevent Heart Disease Any exercise that elevates your pulse is a great way to strengthen your heart. If you’re just starting out on an exercise program, make sure you: 1) realize that you may not like exercise at the beginning, but commit to doing it at least 4-5 days per week, and be confident that as you remain consistent over time, it will become a joy 2) warm-up before your workout and stretch and cool down afterwards 3) find a workout buddy if you’r

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0 2 January 2017

denver-januaryIntroduction Maintaining good health as you age requires focus and effort. While you may have a great relationship with your physician, the medical industry is built around fixing things that are broken. Age Management Medicine is about turning average health into optimal health – not waiting for something to break, but getting the body as healthy as possible to lower that chance that something will break. Elite Age Management Our Elite plan includes a thorough evaluation of your current level of health and fitness using a myriad of blood tests and physical tests, including body composition, bone densitometry, measurements of vascular health, strength, balance, cardiovascular fitness, and cognitive health. Our personal trainers and nutritional experts will discuss appropriate modifications to your physical activity and dietary habits. The results of your chemical and physical testing will help our physicians to select appropriate corrective hormone therapy as well as nutritional supplementation. Hormones The production of various hormones in both men and women begin to dro

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0 7 December 2016

denver12-7Most of us will have the privilege of aging. Getting older is a fact of life, and all the Botox and surgery in the world won’t stop the process, but there are lifestyle options which help stave off the aging process and allow us to enjoy our “golden years.” Age management medicine is the medical discipline that focuses on helping you to stay healthy for as long as possible. It is never too early to develop this mindset, and everyone over the age of 40 should consider preparing their physical health as well as their financial health for their retirement years. Invest in your health now: As we age we need to make allowances for the extra stress on our organs, joints and muscles. Diet and exercise are both vital components of a long and healthy life and it is necessary to adjust the way you eat and exercise as you advance in years. Women especially have a slower metabolism after menopause and find they need to eat to maintain a healthy weight. Exercise: Though cardio activities are crucial, they should be kept at the low-impact level to protect joints and ligaments. More attention should be

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