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Health Coaching


Our health and overall well-being depends for the most part on what we do or not do in our daily life and our life-time. Too much body weight and body fat, elevated blood sugar levels, high blood pressure and elevated cholesterol levels cause chronic medical conditions that need to be managed with medication for the rest of your life UNLESS you change your lifestyle behavior.  We help people live higher-quality lives by improving their health and fitness habits. 


Whether you are sick and tired of feeling sick and tired, in pain and discomfort, then it is time to seek the expertise of a health coach with face-to-face, phone or web-based conference call.


Lifestyle intervention can often reverse the progression of potentially deadly,  expensive and highly preventable diseases. A health coach can help you set relevances and meaningful goals when you are ready to make that change and develop an action plan to make that happen. Reclaim your health and plan for longevity and a high quality of life throughout your lifespan.


Research has taught us that we can change our DNA with the adoption of healthy lifestyle habits and thus positively impact our health, function, fitness, immune system which all contributes to longevity and quality of life. 

Let food be thy medicine and medicine be thy food.

—Hippocrates, c 460-370 BCE, ancient Greek physician in the Age of Pericles known as the father of modern medicine


Behavior change to PREVENT progression of
pre-diabetes to type 2 

Your health coach can help optimize Diabetes outcome.


High blood pressure, elevated cholesterol  and high body weight often co-exist with pre-diabetes, diabetes and gestational diabetes.

Nutrition and behavior change can prevent progression of diabetes.

Are You Ready to Change?

Are you considering making a lifestyle change, or have tried to do so before, but failed? Successful behavior change is almost always the result of small achievements that have accumulated over time. The effect of repeated engagement in a series of small behaviors can have a big impact over time. You have the power to make physical changes for better or for worse. 


Health coaching is a process where you systematically swop out habits that cause disease and dysfunction for habits that promote good health, vitality, fitness and feeling good can be within your reach. 


Two Raspberries

lifetime wellness with lifestyle medicine 


Promoting low fatminimally processed 
whole food plant based (WFPB) diet for exceptional living

 Plant-based diets have been associated with lowering overall and ischemic heart disease mortality; supporting sustainable weight management reducing medication needs; lowering the risk for most chronic diseases; decreasing the incidence and severity of high-risk conditions, including obesity,  hypertension, hyperlipidemia,and hyperglycemia; and even possibly reversing advanced coronary artery disease and
type 2 diabetes.

Dean Ornish PhD

Optimal Lifestyle Program reverses most chronic diseases (coronary heart disease, early stage prostate cancer, type-2 diabetes, hypertension, autoimmune disease, hyperlipidemia, obesity, cellular aging, changing gene expression).  The reason that these same lifestyle changes can reverse the progression of so many chronic diseases is that they are different manifestations of the same underlying biological mechanisms.

World Health Organization


"Households should select predominantly plant-based diets rich in a variety of vegetables and fruits, pulses or legumes, and minimally processed starchy staple foods. The evidence that such diets will prevent or delay a significant proportion of non-communicable chronic diseases is consistent. A predominantly plant-based diet has a low energy density, and may protect against obesity."

It is not enough to advise people to change their diets. It's not enough to simply suggest people eat more fruits and vegetables. Populations benefit most when they receive education, demonstration, guidance and personal/community support.

Significant greater weight-loss


Diet plus exercise, rather than diet only or exercise only produces significant greater weight loss at 12 months, 18 months, and 36 months after adoption of a weight-loss intervention. An initial weight loss of 10% can significantly decrease the severity of obesity-associated risk factors.

Decades of small, poor choices, unhealthy behaviors, too much sitting, too many high calorie treats without any nutritional benefit, fatty meals and snacks, especially saturated and transfats, sugary beverages, energy drinks and too much coffee, and stress leaves a body depleted lacking of energy and reserve, a high risk of injury(back pain, falls), repeated or constant aches and pains, discomfort and depression, low immune system getting you sick more often, and increased body weight stressing the joints, a high body fat percentage with low muscle strength and bone density all accumulate to a point where there is and increased risk for developing chronic disease, a diminished quality of life, and a lower life expectancy. 

When you want to fix your problem you need to stop doing what caused your problem

Achieve calorie balance


By losing excess body weight you may prevent or reduce severity of structural changes that result in low back pain, decreased mobility, modification of gait pattern (walking),  slower reaction time (how fast you can move or react), and energy expenditure. Osteoarthritis of the knee is strongly associated with increasing body weight. Altered posture and lack of spinal mobility often leads to degenerative disk disease, extra body weight increases pressure on the feet and increases risk for plantar fasciitis.

Improving life, feeling well, enjoy living

Your Health Coach facilitates healthy lifestyle changes through physical-activity guidance, nutritional education and behavior-change coaching. When you are ready to improve your health, function, fitness and enhance your quality of life, then contact us by calling or emailing us today.

Health Coaching; it's not just for weight-loss

Hiring a health coach can help you make successful changes to current behaviors by adopting lifestyle habits to take back control and/or manage a health condition. Your coach and personal trainer provide resources, tools and can teach you skills to help you empower yourself.

Contact Us

Mailing Address
4804 NW Bethany Blvd. Suite 12 #167

Portland, OR 97229  | Phone 503-267-1030

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