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Jan 31

Making a LASTING Change


With the launch of a new year, people think this is officially the time to go after their goals. Let?۪s use exercise and healthy eating as an example. The New Year is a time that many decide that they want to live healthier lives. They push full speed through January with a new diet or new exercise program. Many do very well?_for the first couple of weeks. Then they start to slow. They cannot maintain the diet they were following and start to skip their workouts. Research has shown a large percentage of these individuals will have gone back to their original ways by the second week of February.

Permanent lifestyle change is what we all want?_healthy habits that STICK. Individuals who quit their journey to healthier lives are not lazy. They returned to their old habits because they were too focused on pushing towards their ultimate goal in a short time period. Motivation and willpower are great tools to tackle short-term goals but living healthier is a long-term lifestyle change. Those long-term goals require a different approach. Habits are formed and stored in the unconscious part of our brain. To rewire those habits we need to make gradual changes and make them feel natural to us. Making a decision to hit the gym six times a week is awesome but this decision happens on the conscious side of your brain, the side that has no control over your habits. Long-term lifestyle changes require accomplishments with small changes. As those occur and repeat themselves, your unconscious habit side of the brain will eventually form a new habit with consistency. What change are you trying to make and what is the first mini step you can take today to begin forming a habit that sticks? Nutrition Solutions at Viverant focuses on a total, lifestyle change, tapping into that unconscious side of your brain to transition your habits into a long-term, healthy way of living. More info can be found here. Of possible interest: Forget Setting Goals. Focus on This Instead. 5 Steps To Changing Any Behavior Change Ahead  

Jan 31

Tips for Shoveling

Shoveling snow often means lots of bending, heavy lifting and slippery surfaces which can put you at risk for injury. Take a few minutes to review these helpful tips, which are the same tips that our physical therapists often tell their patients to help prevent injury. Shoveling Snow Tips to prevent injuries while shoveling

Jan 24

America's fittest city is...

Congrats Minneapolis, St. Paul for winning the fittest city in America! To find out why Minneapolis, St. Paul earned the title of fittest city, click the link below or on the photo. Secrets of America's healthiest city Question:
  • What do you do to stay fit? Does your routine change during the winter months?

Jan 12

What is Healthy?

The word healthy is used in many different contexts. Health can be discussed on multiple levels in life that refer to physical, mental, and emotional wellbeing. Being healthy can be very different for each of us and it is important to define it for our own personal goals and needs. Clients often times will provide what their personal definition of health is. They want to be happy, they want to have meaningful relationships, have more energy or play with their children without pain and discomfort. They simply want to be ? 'them again. They remember what being healthy was like in the past and they want to feel like that again. They are striving to improve their quality of life through better health. It seems that everyone has a slightly different definition of health and that is OK. We are all unique individuals that view things differently. Since it is about you and your unique personality, define what healthy means to you. Discover the choices and changes you would like to make in order to improve, maintain and strengthen your health. If your definition of healthy involves losing weight, we are here to help! Check out the different weight management and nutritional services that are now offered at Viverant. Question:
  • What is something that makes up your definition of healthy?
  You may also like: What Is Health? What Does Good Health Mean?

Jan 09

FREE Nutrition Screens

Viverant is currently offering FREE nutrition screens! Sign up today for a 30 minute Nutrition Screen with our Registered Dietitian, Rasa Troup. Free sessions include:
  • Body Comp, BMI, and other key metrics
  • Nutrition Risk Assessment
  • Recommendations based on your Risk Assessment
For additional information or to schedule your screening, call 952.835.4512, option 6 and speak with one of our Office Managers. NS hiker

Dec 30

Weight Loss Informational Sessions

Introducing Viverant Weight Loss, Weight Management & Nutritional Services - we are excited to offer two free informational sessions to learn more about our new offerings! Find out about our individual and group programs, as well as how insurance and the Affordable Care Act may help you on your journey!
  • DATE: Tuesday, January 14th & Thursday, January 16th
  • TIME: 6:00 PM - 7:00 PM
  • LOCATION: Viverant, 12324 Wayzata Blvd, Minnetonka 55305
  • Drinks and snacks provided

Dec 18

Healthy, Holiday Season Tips II

Here are two more tips to help you through the holiday season and into a healthy new year! 1) Focus on balance and moderation. Portion your holiday meals just like a regular dinner. You can eat your favorite dessert; just make sure you have plenty of fruits and veggies, a serving of protein (the size of a deck of cards), a small amount of fat (the size of a walnut), one-two servings of grains (one half or a full fist) along with it. food portions plate If you end up overindulging, it is important to not beat yourself up over it. Respecting your body and learning from your experiences will help you to make positive changes in nourishing yourself. 2) Stay Active! Getting motivated to exercise when it is freezing outside or on a day off of work can be tough, however, there are many exercises that are easy to accomplish inside. Pushups, sit-ups, jumping jacks, and squats can all be done in your living room. If you 're craving fresh air, going for a walk or run, sledding, skiing, building snowmen, playing ice hockey or organizing a friendly snowball fight are all great options. Winter-Activities-for-the--Family You may also like - 10 Fun Things to do in the Snow Outside! No Gym Required: How to Trim and tone in 10 minutes

Dec 17

USA's Health Improving

The battle continues over the health of our country but there is reason for optimism. Read the full article here. (Photo: Lucy Pemoni AP) Photo: Lucy Pemoni AP

Dec 10

Healthy, Holiday Season Tips

December is full of gatherings, celebrations, and loads of delicious food, making it easy to overindulge. You may be tempted to skip lunch so you can splurge on your favorite holiday treats or to ? 'make room for a holiday dinner but that mentality may result in overeating. The best thing you can do this holiday season is to be mindful of what you eat throughout the day; eating meals that keep you feeling full and satisfied. Here are some healthy meal options to consider:
  • Fruit, cottage cheese, graham crackers with peanut butter
  • Omelet with veggies and whole wheat toast
  • A bowl of oatmeal with fruit and nuts
  • Breakfast parfait with Greek yogurt, fruit and granola (recipe below!)
  • Soup and half a sandwich or soup and a salad
  • A colorful salad with protein (ham, egg whites, walnuts), dressing and a roll
Check back next week for more healthy, holiday season tips!

Pumpkin Breakfast Parfait

Pumpkin Breakfast Parfait Ingredients
  • _ cup chilled pumpkin puree
  • _ tsp pumpkin pie spice
  • _ tsp cinnamon
  • _ cup plain 0% fat Greek yogurt
  • 1 tsp. Chia seeds (or just nutmeg if you want)
  • 1 scoop vanilla protein powder (whey or soy)
  • 2 Tbsp Old Fashioned Oats
  1. Mix the cinnamon and pumpkin pie spice into the pumpkin puree in a small bowl. In a separate bowl mix the yogurt, protein and chia.
  2. Get out a parfait glass (or a regular glass) and layer; pumpkin, yogurt mixture, pumpkin, yogurt mixture, then top with oats
  3. You could replace pumpkin with other fruit such as mashed banana

Dec 04

Nutrition Services at Viverant!

Viverant will soon be offering a comprehensive nutrition service within our Minnetonka location. Our new nutrition program focuses on weight loss, weight maintenance, overall performance and your health & wellbeing. Individual sessions will begin next Monday, December 9, while group classes are forming now, with a goal of launching in mid-January, 2014. Our group program is powered by the Colorado Weigh (from Dr. James Hill and his team) and is taught by new Viverant employee (and former Olympian) Rasa Troup. Rasa is a registered and licensed dietitian, who specializes in nutrition for health, weight loss and maintenance, performance, exercise, and eating disorders. Her passion is helping clients reach and improve their well-being through sustainable lifestyle changes, sound nutrition, mindfulness, and body movement. The Colorado Weigh is a unique program, founded in both science and the practicality of living in today 's world that incorporates nutrition education, fitness programming and behavior modification. Our first class will be offered in January 2014 and we accept many insurances as well as offer self-pay rates for those without coverage! Join us today and find happiness through better health! For additional information or to reserve your spot in our weight loss program, call 952.832.4512. See Rasa 's full bio here.

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