10 May Quick, Effective Workouts

photo by Smabs Sputzer

Once my infant started sleeping through the night on a regular basis, I decided it was time to focus on regaining my pre-pregnancy strength and cardiovascular fitness. I can’t find the time to get to the gym right now and enjoy spending the extra time I do have with my son. So I searched high and low for workouts I could do at home, in the office, or outside with my child in tow.  I knew that I wanted something that didn’t require much equipment and these workouts require only a few dumbbells. With a combination of nutrition, exercise, visualization, and supplementation I find I’m feeling better and better each day.  Now I’m excited to be offering the following 6-packs to my clients!

What Type of Exercises Can You Expect?

The workouts I’m using are “circuit training” style, which is a system of exercising that maximizes fat-burning and cardiovascular training by keeping the heart rate and breathing up throughout the workout. Circuits are designed for maximum results in the least amount of time by moving from one exercise to the next with little rest in between. When you finish one complete round of the circuit, you begin again at the first exercise, until the specified time is up; in this case 15 minutes per circuit.

I hope you will enjoy them as much as I am.

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06 May Skin Cancer Prevention

There is mounting evidence that sunscreen might increase the risk of the deadliest form of skin cancer, melanoma, for some people.  Researchers speculate that this may be because sunscreen users stay out in the sun longer than those that don’t use sunscreen or it may be the chemicals in the sunscreens themselves.

Come learn some simple steps you can take to protect you and your family during those hot Texas summers.

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04 May Meat

photo: Colorado Luis

“Consumers may be weary of hearing about what’s wrong with their meat — from the calories to the E. coli to its heart unfriendliness. Unfortunately, there’s another bit of bad news: Nearly a quarter of the meat and poultry sold in U.S. supermarkets is infected with nasty drug-resistant bacteria, too…”  Read more at NPR

There is good news though. Right here in Texas we can enjoy pastured chicken and grass-fed beef and lamb. These natural meats are raised without added hormones, antibiotics or feed stimulants.

Wanting more support on sifting through this information?  Have questions about eating meat after a diagnosis of high-cholesterol or hypertension? Wanting to lose weight and wondering how eating meat fits into that goal? Please email to schedule an appointment or inquire about services.

Check out one of my book recommendations: Omnivore’s Dilemma by Michael Pollan

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14 Apr Good Day, Sunshine

Vitamin D. We’re all aware that it’s in fortified milk and sunshine, as well as supplements. Beyond that, most of us likely don’t think about it much. This could prove to be an unhealthy and easily avoided mistake.

Vitamin D plays a crucial role in the maintenance of many of our body’s organs. The common and often discussed issue with vitamin D deficiencies is bone health. However, it also has a very important role in regulating the thyroid and parathyroid glands, as well as impacting our immune system and inflammation.

An estimated one billion people worldwide have insufficient vitamin D. Of the studies done in the elderly, post-menopausal women, and adolescents, half of the U.S. population has inadequate levels of this important vitamin. A multivitamin, daily milk intake, and weekly salmon did not prevent vitamin D deficiency. And despite prenatal vitamins, seventy-three percent of pregnant women were found to be vitamin D deficient, and eighty percent of newborns were deficient in one study; a second study, in which ninety percent of participants took prenatal vitamins, showed that half of pregnant women and neonates were insufficient or deficient.

Not convinced yet? Note that extremely low levels of vitamin D are associated with increased risk of death when associated with cardiovascular disease.  Mounting research shows that the vitamin indirectly helps rid the body of toxins, such as mercury, and may be involved with memory formation, processing, and complex planning.

Most people already know that in utero and during childhood, vitamin D deficiency can cause growth retardation and skeletal deformities and may increase the risk of hip fracture later in life. What isn’t as well known is that vitamin D plays a role in fetal lung development and maturation, with subsequent reduction in wheezing illness in children who have sufficient vitamin D found in yet another study. Vitamin D deficiency at time of delivery quadrupled the risk of Caesarian section.

On the upside, in Finnish children given adequate amounts of vitamin D3 the first year of life, and followed for thirty-one years, had reduced risk of type 1 diabetes.

Additionally, optimal vitamin D levels are important in cancer prevention and cancer progression; it plays a part in estrogen-related cancers, as well as many others, including prostate, colon, breast, leukemia, and skin. Its immune system bolstering help minimize colds and flu; inflammation reduction effects help reduce many chronic inflammatory diseases, such as rheumatoid arthritis. Further, vitamin D will reduce dermatologic conditions, such as psoriasis, and help prevent osteoporosis.

On board? Good. This may lead you to wondering, how can I get vitamin D in my life, and how much is the right amount per day?

We can talk about these answers for you at your next appointment.
Please join my introductory class “Sunscreen Myths & Facts” to learn more.

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29 Mar Allergic to Wine!

One of life’s sadder statistics is that about 8% of people get sneezy and stuffy-headed after drinking wine. This mild allergic reaction is often blamed on preservative chemicals called sulphites, but they are responsible for only an eighth of cases.

To read more:
The oenophile’s lament
An explanation for a most unfortunate condition

Nov 25th 2010 | from the Economist

If you would like to better understand the impact of food on a particular health concerns you are having click below to make an appointment. Specific and appropriate dietary changes suggested by Dr. Naumes can drastically improve your health.

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06 Mar Join us for Holistic Childbirth Education

Are you pregnant? Do you know anyone who is pregnant? I am teaching a childbirth education series starting in April. This class will bring together parents in an inspiring environment to prepare for childbirth as they explore their pregnancies and unique experiences through journaling, discussion, and creative hands-on projects. Join us to emotionally, physically, and mentally prepare for your birth. Join us so that you can create a community of support for yourself as a parent of a young child.

More on the class here.


To sign up, visit:

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