Legacy Health Center

08/27/2025

So, do you want to get healthier and be more active and don’t know where to start? There is so much information out there on diet, exercise, eat this…don’t eat that! It’s overwhelming, I know!

Let’s start with some basic guidelines because the “journey of a thousand miles begins with a single step!” Even if you have sensitivities to chemicals, foods, fragrances, etc. chances are you can do a little better than you’re doing right now.

Start somewhere. Anywhere.

If you must, just do “The Baby Step Shuffle”, but keep on shuffling and maybe shuffle a little faster.

Here’s a list of some basic steps toward better health that work for me and also for my patients:

1. Eat more plant-based meals by adding in more fruits, vegetables, seeds, nuts, and whole grains.

2. Eat organic whole foods when you can and not just organic.

3. Move more. Sit less.

4. Drink plenty of water. Instead of running calculations on this focus on drinking 64 to 100 oz per day.

5. Get enough quality sleep. You need this rest to heal your body from general wear and tear.

Don’t be afraid to “start low and go slow”. Progress is progress. For instance, if you aren’t exercising at all right now, start with taking a 5-10 minute walk three days a week. Develop this new habit and then increase the time and frequency. Next start adding in something else from the basics list. Keep it simple.

Eventually we will get more specific and more in-depth, but for now, give yourself some grace, focus on where you want to be with your health, and start shuffling in that direction.

You can do this! I know you can!

08/27/2025

08/21/2025

I didn’t meet my distance goal last week, but it’s ok. This is a different week.

I don’t always feel like walking when I first start walking that day, but I am ALWAYS, ALWAYS, ALWAYS glad I took the walk.

I love the mental clarity that comes with getting out to walk in nature.

I like that I sleep better when I walk on a regular basis.

I like feeling stronger.

I like being healthier

I like practicing what I preach.

I really like that the muscle and joint pain from sitting too much is a thing of the past now that my body is better conditioned and that my muscle tone is improving because I’m sitting less.

I love that our God is a God of do-overs and that I have the energy to lean in and press on to become even healthier, even better.

I love sharing the journey with other people and witnessing their successes.

08/20/2025

Wow!!

What if I told you we could reduce violence by 91% with something as simple as better food?

Dr. Stephen Schoenthaler’s groundbreaking research across 12 juvenile facilities involving over 8,000 teens revealed a 47% average reduction in documented offenses, violence, theft, verbal aggression, and defiance all plummeted.

But here’s where it gets remarkable: Many of these kids were severely deficient in iron, magnesium, B12, and folate; nutrients essential for proper brain function. When researchers provided targeted supplements, violent acts dropped by 91% compared to controls.

Imagine applying this to:
→ School breakfast programs before testing
→ Hospital meals for psychiatric patients
→ Prison rehabilitation programs
→ Community centers in high-crime areas

We’re talking about transforming the entire criminal justice system, education outcomes, and community safety through nutrition and using food as medicine.

When we provide nutrient-dense, anti-inflammatory whole foods and correct deficiencies, we’re building better brains, stable moods, and functional communities.

08/08/2025

It feels so good to be back on track! This time I only had a five day gap in my walking, not a month or a week off before hitting the pavement.

07/28/2025

Remember that I have basically gone from being sedentary and stiff (muscles and joints) to being more active. My big God-sized Grand Canyon goal is still three years away and I have so far to go….but I’m actively working toward it instead of just thinking about it.

I have had multiple do-overs, restarts, setbacks, you name it. This morning my lower back and hips are a little sore, but for a very good reason….before church yesterday I had a weekly goal to finish so I went for a walk to do my last two miles (Strava weeks run Monday through Sunday). I was running short on time, so I ran a couple of segments! I had dreamed of being able to run again…like literal dreams that I was running and it felt good. I used the hills to my advantage and ran down two different hills to speed up the walk so I could get to church before the pastor started preaching. The short run spurts were amazing. And I met my church goal as well as my distance goal!

This walking and running is healing me in so many ways. All my health symptoms have improved since I started exercising on Valentine’s Day this year….well, that’s when I started, but then I stopped. Valentine’s Day is when I made my goal public, which has required accountability.

For the past two weeks, my body is different. You see, I am not only toning up, but also getting my lymphatic system going again. Lymph becomes stagnant when we don’t move enough. My sinuses are not constantly clogged…I have breaks where I am able to breathe more clearly and deeply than ever before. I’m having to be super mindful of my fluid intake because my lymphatic system needs the water to flow and take toxic buildups away and dispose of them. That leads to changes in my digestive system. We truly are “fearfully and wonderfully made.”

The first two photos below compare my activity level from June to July. I know we still have some days left in the month, but this is my husband’s and my anniversary week and we will be out of town and hopefully unplugged from social media for the weekend. I have kept my weekly distance goal to 7 miles/week for this months and have added a little something or improved on something each week. In August, my weekly distance goal will be 8 miles/week. This slow and steady increase works for me. I am not overwhelmed by this incremental improvement.

The third photo (you really must tap on the photos to understand them better) shows that I met a goal to walk for at least ten minutes a day 10 days this month. Several of my patients have been doing this with me and one has completed his so far! His wife is really close to finishing strong.

The fourth photo shows that I exceeded my 50k (31.1 miles) challenge for the month. At first this seemed a little daunting because I had not been consistent in the previous months. Each week this month I have gained confidence, which made me more determined, which made me feel better mentally, physically, and spiritually. Basically, I am taking care of my temple by doing a remodel and deep cleaning!!

Just move!! You have to start somewhere! Download the Strava app on your phone and follow me. I will follow you back. We can cheer each other on. h

07/18/2025

Some of you have asked me “how’s the walking going?”, so I realized I haven’t reported in for a couple of weeks. Here are some things I have learned from personal experience:

1. If you set a goal for the week, it is best to “front-load” by getting as much of it accomplished at the beginning of the week. Trying to make up the entire goal in the last three or four days is difficult. Accomplishment is accomplishment, but accomplishment achieved ahead of schedule is more joyous!

2. Sinus problems and lymphatic flow are so much better when you go from sedentary to active.

3. I am sleeping better on the days that I walk.

4. Seeing other people’s (friends, family, and patients) activities on Strava inspires me and makes me happy to see that they, too, are taking charge of their health.

5. Patient appointments that include taking a walk downtown for the first 10-20 minutes of the appointment could definitely become a thing! Let Candi or me know up front, though, so I can make sure I have walking shoes with me! 😊

6. I have to have a goal to work toward. My goals are my goals and your goals are your goals. Even if I fall short of my goal, I will have achieved something. You don’t see athletes NOT having a goal or measurement of scoring their achievements.

7. My mind is clearer and my mood is better when I get my blood circulating better!

07/05/2025

So here is what I did today, which completed my goal of 7 miles for this week!

It was great to achieve my 7 mile goal this week!! | Strava

06/27/2025

Here’s a little update on how the Journey to The Canyon training is going. I was too slack for a while and failed to walk. My nutrition was on point, but in spite of the anti-inflammatory foods I was eating, my body got stiff and locked up. As I sat on the loveseat Monday morning doing my Quiet Time, I realized how achy I was and that I was groaning out loud and complaining in my mind. Then God revealed to me that every ache, pain, stiffness that I was complaining about was directly caused by being too sedentary and that I should get up and walk. So I did. I had almost made it home from my 1.0 mile walk when a neighbor came running down his driveway and asked me where I had been. He hadn’t seen me walking in a while. So by 9:30 that morning I was found guilty by God and a neighbor. So feeling good about my walk and renewed commitment, I showered and went for my scheduled 90-minute massage. Crystal had to do a lot of deep tissue work to release my locked up SI joints as I prayed us both through it. I really felt it all that night and the next day. The photo below that looks like preschool scribble, was my walking in circles in the driveway Tuesday night because the walking helped with the pain, but I did not dare to leave the driveway for fear I couldn’t make it back! Lol

Wednesday I rested.

Thursday included a walk and sauna session during my lunch break at work.

Today I walked further than I have in a while.

I’m grateful for people in my life who hold me accountable to the commitments I make. I’m grateful for grace when I fall short. “Fall down seven times, get up eight!” Right?!?

05/29/2025

Sometimes I avoid making a post because it won’t look or sound perfect. However, there isn’t anything about me that’s perfect anyway, no matter how hard I try, and I have learned to embrace that.

Today in a health coaching phone call with one of my patients, I heard myself telling her (she, too, is a perfectionist) that we could put our heads together and find a way to “break it down into more chewable bites”. She is retired now. When she was working, she had a strict work schedule and clearly-defined routines. Times have changed as she no longer lives near a big city, has access to tons of organic food, has a sidewalk to walk on, or regularly scheduled lunches or evenings with friends on her days off. Nowadays, though, she lives closer to family with loved ones dropping in unannounced, other loved ones in the hospital and long-term care, and property to care for. She lacks the old routine, but desires “routine with some flexibility”. Some days she is so busy she forgets to eat and typically eats one meal per day. This has made her sluggish and she has gained some weight. One “more chewable bite” is that, over the next month, she will work on eating two meals per day instead of one. She will plan her meals so she can set herself up for more success. To be more physically active regardless of the suffocating heat, another “chewable bite” she came up with is to do short walks in an air-conditioned church gym on her way to run other errands.

Baby steps and chewable bites are sometimes better than taking quantum leaps and biting off more than we can chew. The former sets us up for incremental success. The latter usually ends in our disappointing ourselves when we miss the mark!

What are some “more chewable bites” that have helped you reach your personal health goals?

05/22/2025

13 minutes…. This is all I’ve got for today……for my walking activity, that is. Thank you for all of you who are holding me accountable to my goal of building my body up to hike Grand Canyon rim to rim in 3 years when I am 60. Thank you for asking how the walking is going. Thank you for asking me what I ate at Compadres Tuesday night! lol. Yes, I ate enchiladas…..half a serving, with lots of extra chopped cilantro on top of it (cilantro is great for detoxifying). No rice. No beans. Water, no ice, to drink.

Actually, today was the first time I have walked in a couple weeks and although I didn’t have time to walk 30-45 minutes, I walked this 13 minutes before my 2:00 appointment. I figure the sunshine, fresh air, and moving at a leisurely pace was better than sitting for those 13 minutes. Besides, it got my blood pumping and warmed me up a little. Who knows….maybe I will start doing more than one mini walk daily. The circulation to my brain made me alert for the 1.5 hr consultation.

On Tuesday, I practiced some earthing by walking barefoot in the yard for 10 minutes during my work day. Every little bit that we do toward bettering our health and destressing our minds and bodies helps!

Seriously, keep holding me accountable! I need it.

04/16/2025

So after work and dinner, I took a nice cool stroll through the neighborhood with my new weighted vest on! I believe I like this phase of my self challenge. My assistant, Candi has been putting my walks on my work calendar for the days I am in the office (she puts my sauna sessions during my lunch break one day a week too). Today I had to leave early, so I worked through my “walk appointment”. In efforts to increase my accountability, I walked in my home neighborhood. I had a nice little chat with some neighbors down the street as I tried to adjust to the extra weight.