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Welcome 2017

Dr. Paul
New Year goals 2017.

The turning of the calendar invites reflection about the previous year and contemplation about the year to come.  If taken seriously, this is a healthy tradition. It’s useful to look back and reflect on experiences, challenges, successes, and disappointments. What happened in 2016 that was important? What did I do last year that made me feel good about myself? Where did I miss the mark? Was I the person I wanted to be? What were my aspirations for last year? How did I do? Read more about Welcome 2017


S-M-A-R-T Goals for the New Year

A New Year, a healthier you! It’s that time of year again, time for a fresh start, a clean slate. What do you want to do for your health in the coming year? Improve your eating habits? Become more active and energized? Start thinking ahead and plan for your wellness in 2017. The best way to achieve success is to set clear and achievable goals.


S – Specific

Be clear, concise and directed. Read more about S-M-A-R-T Goals for the New Year

Reflections from a new senior citizen: It’s all about love

Dr. Paul
Winter sky reflections Everett, WA.

This December is a big month for me.  Last weekend, Diane and I celebrated our 39th wedding anniversary and our 43-year relationship. On December 26th, I will turn 65 and officially become a senior citizen. These milestones are great opportunities to consider—what have I learned over these 65 years of life? What have I learned over 39 years of marriage?

I have to admit (trust me, my wife agrees!) that I’m a slow learner. It takes me a long time to really understand stuff. But once I get it, it sticks. Read more about Reflections from a new senior citizen: It’s all about love

Quick tip: Mealtime

Don’t skip out on meals. It might seem like a good idea to forgo your lunch so you can leave more room for indulgence later, especially during the holidays. But, starving yourself will put you at risk of overeating and drinking which can lead to mindless munching. You’re better off to eat normal during the day and be thoughtful about the choices you make. Treat yourself to the things you may only have once a year, but remember each small holiday treat can average between 60-90 calories. The points add up.  Read more about Quick tip: Mealtime

Coping with loss during the holiday

Dr. Paul
Holiday Christmas candles.

Like many others, my holidays are tinged with sad memories. When I was 13, my beloved grandmother who lived with us, died suddenly of a heart attack two weeks before my birthday, which happens to fall on December 26th. That year, both my birthday, and the holiday was touched with sadness and loss. When I was 28, my brother was killed by a drunk driver. The last time I saw him was over the Christmas holiday. Just three years ago, my mother had a heart attack during our yearly holiday gathering that brought her to the end of her life two months later. Read more about Coping with loss during the holiday

Healthy holidays

Too often we see the holidays as a time of over-indulgence, which means we often abandon our healthy habits and can feel obligated to eat and drink to abundance. Hey, ‘tis the season, right? Not so fast. The holidays are hectic!  It’s increasingly important to get plenty of sleep, exercise and plan your meals ahead of time so that you can make it through the season feeling satisfied, in control and stress-free. Read more about Healthy holidays

Brothers and sisters

Dr. Paul
Brother and sister reading tablet.

Brothers and sisters have a unique relationship, unlike any other ones in life. We choose our friends and partners, but we are stuck with our siblings—like them or not! We grow up with them, and they grow up with us. We can have a close relationship with them, no relationship at all, and everything in between. Read more about Brothers and sisters


Single parents deserve our admiration

Dr. Paul
Single mother combing childs hair.

Single Moms and Dads have a rough go, especially over the holidays. Working full time to make ends meets, giving kids the attention they need and deserve, keeping the fridge stocked, nutritious meals on the table, staying ahead of the laundry, and keeping work demands at bay is exhausting. Single parents deserve our admiration and support. Read more about Single parents deserve our admiration



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