Lifestyle Medicine Group

04/09/2026

🌿 Nutrition as Medicine: Moving Beyond Prevention

We often think of healthy eating as a way to prevent disease, but what if nutrition could also play a role in treatment? Emerging research is pushing that conversation forward in powerful ways.
Recent findings highlighted by Dr. Thomas Campbell explore how plant-based nutrition may go beyond general wellness and offer therapeutic benefits for individuals managing serious health conditions.

🩺 Type 2 Diabetes

Research shows that adopting a whole-food, plant-based diet may significantly impact insulin needs. By improving insulin sensitivity, many individuals are able to:
✨ Reduce insulin requirements
✨ Improve blood sugar control
✨ Support overall metabolic health
✨ Reduce inflammation
✨ Improve quality of life

🌱 Why Plant-Based Nutrition?

These diets are rich in fiber, antioxidants, and anti-inflammatory compounds, while being naturally lower in saturated fat, helping create an internal environment that supports healing and resilience.

💡 The Takeaway:
Nutrition isn’t just about prevention. It can be a powerful adjunct to medical care. Small, consistent shifts toward more whole, plant-based foods may help support the body in meaningful ways, even during chronic or advanced illness.

💻 Ready to take the next step toward better health?

Lifestyle Medicine Group’s RENEW Group Medical Nutrition Therapy Program is designed to reverse chronic disease including type 2 diabetes and other heart disease risk. This twice-weekly online program (Mondays & Wednesdays) focuses on:
• Improving cardiovascular health ❤️
• Supporting healthy, sustainable weight loss ⚖️
• Reducing the impact of diabetes 🩺
• Creating long-term lifestyle change through community and expert guidance
📅 Beginning Wednesday, April 15 and covered by most health plans

Learn more and call to sign-up:
👉 https://lifestylemedicineinc.com/contact

04/07/2026

💓 RENEW your Heart Health with Lifestyle Medicine 💓
Heart Disease and Lifestyle Medicine by Steven Lome highlights the profound impact lifestyle choices have on cardiovascular health. Evidence-based strategies such as plant-forward nutrition, regular physical activity, stress management, and quality sleep can help prevent, and even reverse heart disease (Lome, 2023).

Why a Whole-Foods, Plant-Based Diet Matters:
A diet rich in whole plant foods has the most beneficial effect on heart health because it eliminates or reduces animal products. Animal foods contain high amounts of cholesterol and saturated fat, which will elevate LDL (“bad”) cholesterol, fasting blood glucose, and triglycerides.

Key Heart-Healthy Strategies from Dr. Lome:
🥦 Plant-Forward / Plant-Based Nutrition: Adopting a whole-food, plant-based (WFPB) diet while reducing processed foods and animal products can reverse heart disease. Blood flow to the heart can improve within weeks of making this change.
🍇 “Top 3” Foods for Heart Health: Beans, leafy greens, and berries are especially powerful for preventing and potentially reversing heart disease.
🏃‍♂️ Physical Activity: Regular exercise is important, though diet contributes the most to cardiovascular health, about 20% of overall fitness.
🛌 Comprehensive Lifestyle Management: Stress reduction, quality sleep, and overall healthy habits complement nutrition and exercise. Dr. Lome emphasizes, “Don’t meet me in the cath lab.”

Supporting heart-healthy habits is not just about individual health, it also benefits productivity, wellbeing, and long-term success for organizations and professionals.

At Lifestyle Medicine Group, our registered dietitians will help you adopt heart-supportive, plant-forward eating patterns and lifestyle strategies tailored to your needs.

📞 Call to sign-up for RENEW to enhance your lifestyle today: (503) 652-5070
🌐 Learn more online: https://www.lifestylemedicineinc.com/

📚 Reference: Lome, S. (2023). Heart Disease and Lifestyle Medicine.

04/01/2026

🦴 Lifestyle Medicine Approach to Bone Health 🦴

At Lifestyle Medicine Group, we believe strong bones are built through daily habits, not just prescriptions.

Insights from Dr. Vanita Rahman’s Nutrition CME presentation (Click Here) reinforce what we see in practice: nutrition plays a central role in preventing bone loss and supporting lifelong skeletal health.

🌱 Our Approach to Bone Health:
• Emphasizing calcium-rich plant foods like leafy greens, beans, tofu, and fortified plant milks

• Supporting vitamin D intake for optimal calcium absorption

• Encouraging diets rich in fruits, vegetables, and whole grains for key nutrients like magnesium and potassium

• Reducing excess sodium and highly processed foods that may negatively impact bone health

• Incorporating regular weight-bearing and strength-building exercise

We take a whole-person, root-cause approach, helping patients build sustainable habits that support not only bone health, but overall wellness.

💡 Strong bones are just one of the many benefits of a plant-forward, lifestyle medicine approach. With the right nutrition, your body has the ability to thrive.

Interested in improving your health and quality of life? Connect with one of our registered dietitians using the contact information below. We’re here to help you feel your best every day.

📞 Learn more or schedule a consultation: https://www.lifestylemedicineinc.com/

03/30/2026

Full Plate Living
🍓 Week 5: Sugar, Carbs & Cravings: Start Your Day Strong!

Recently in the Full Plate Living Program, we focused on how sugar, carbohydrates, and cravings impact our energy, and how starting your day with healthy habits can set the tone for success!

Here are some key takeaways:
⚡ Balanced Energy: Starting your day with whole, fiber-rich foods helps prevent energy crashes and keeps you fueled longer

🍬 Craving Control: Highly processed carbs and added sugars can spike blood sugar, leading to more cravings later in the day

🌾 Fiber First: Choosing high-fiber carbs (like oats, fruit, and whole grains) slows digestion and supports steady blood sugar

🥑 Smart Pairing: Combining carbs with fiber, protein, or healthy fats helps you stay satisfied and reduces overeating

🧠 Habit Building: A nourishing breakfast can help shape healthier choices throughout the rest of the day

Our members had another great session connecting, asking questions, and learning alongside facilitator Rise Rafferty, RD.

Small morning habits can lead to big changes over time, and you don’t have to do it alone!

🍽️ There’s always an extra seat at our virtual table, come join us!

📲 Learn more or sign up:
https://www.lifestylemedicineinc.com/contact

03/26/2026

Full Plate Living
💧 Week 4: Water & Fiber = A Powerful Duo! 💧
Last week in the Full Plate Living Program, we focused on the dynamic duo of water + fiber—and how they work together to support your health from the inside out! 🚀
Here are some exciting takeaways:
💩 Digestive Health: Insoluble fiber adds bulk, while water keeps things moving smoothly, helping prevent constipation and support regularity
😌 Fullness & Weight Support: Soluble fiber + water form a gel that slows digestion, helping you feel fuller longer and reduce overeating
❤️ Heart Health: Soluble fiber binds to cholesterol and helps remove it from the body, supporting healthy cholesterol levels
🍬 Blood Sugar Balance: Fiber slows sugar absorption, helping prevent spikes and supporting steady energy levels
🦠 Gut Health: Fiber feeds your good gut bacteria, helping build a strong, healthy microbiome
Our members had a great discussion this week and got to connect with facilitator Rise Rafferty, RD, asking questions, sharing ideas, and supporting each other along the way. That’s what makes this program special: community, support, and real-life tools you can use every day.
🍽️ There’s always an extra seat at our virtual table, so come join us!
📲 Learn more or sign up:
https://www.lifestylemedicineinc.com/contact

03/03/2026

Our Full Plate Living Program guides members through a 16-week method designed to teach healthy eating habits, increase dietary fiber, improve energy levels, and lower cholesterol among other amazing benefits.

Participants will have access to a community of like-minded individuals looking to change their life through nutrition. The Full Plate Living program discusses a wide variety of topics, with a new focus each week!

🥗 Our topic for Week 3 of the Full Plate Living Program was Calories vs. Hormones and the 75/25 plate. Facilitator Rise Rafferty, MS, RDN meets live with participants to discuss this topic while answering members questions.

💥 Join us every Thursday from 5 – 6 PM for an hour of in-depth discussion, questions and community.

✨ See you soon!
View the full schedule below:

Full Plate Living: Losing Weight by Eating More

Spring 2026 Schedule - A Metabolic Approach

February12: The Foundations of Weight Loss (1)
February 19: Fat loss vs Weight loss and All About Fiber (2)
February 26: Calories vs. Hormones and the 75/25 plate (3)
March 5: Water and Fiber – What’s ya drinking? (4)
March 12: Sugar, Carbs, and Cravings (5)
March 19: Insulin Resistance - Causes and Solutions (6)
March 26: Sleep, Rest, and Cortisol – Relating to the Kitchen (7)
April 2: Your Appetite Regulators – Protein, Fat, Fiber, & GLP-1s (8)
April 9: Gut Health, Weight, and Becoming Social (9)
April 16: Moving Forward & Hunger Hormones (10)
April 23: Meal Prep, Dining Out, and Setback Foods (11)
April 30: Timing, Snacking, and Meal Satisfaction (12)
May 7: Support Tools and Supplements (13)
May 14: Building Meals for a Healthy Holiday (14)
May 21: Personal Progress Review & Adjustments (15)
May 28: Graduation – Your Long-Term Plan (16)

02/28/2026

Fiber is the main focus of the Full Plate diet. Of course, when we first hear the word “diet”, we might think of the multitude of fad diets on the market that promote weight loss through extremely restrictive eating behaviors. Fortunately, that is not the case with the Full Plate diet, in which an abundance of whole foods, fruits and vegetables are at the core of this approach.

➡️ Dietary fiber helps to make you feel full, which typically leads to eating less calories. As a result, you will effectively lose weight - no starvation required.

Health benefits of whole food dietary fiber:
🫀 Lowers risk of heart attacks and stroke
🦠 Fights Cancer
🩸 Prevents type 2 diabetes by controlling blood sugar
🫁 Improves lung problems
💩 Helps with digestive issues
🔥 Decreases heartburn
⚡️ Increases energy
🌎 Increases longevity

➡️ The average American consumes only 10 to 15 grams of fiber per day, however it is recommended on the Full Plate diet to receive at least 40 grams. Before diving into a fiber-rich diet, first identify the different foods that contain fiber.

➡️ To start, fiber is found exclusively in plant-based foods, and includes fruits, vegetables, legumes, grains, nuts and seeds. These plant foods are beneficial thanks to the high levels of water, antioxidants and phytonutrients that they contain. Have you ever been told to, “Eat your colors?” If so, you might already have a good idea about this concept. Basically, by eating a wide variety of plant based foods, each with different colors, you are easily able to receive the daily recommendations of fruits and vegetables, and in doing so, enough fiber for the day.

➡️ Foods notable for their high-fiber content includes berries, pears, apples, avocados, broccoli, spinach, sweet potatoes, carrots, lentils, navy beans, black beans, flax seeds, almonds, peanuts, walnuts, wheat, quinoa, oats and brown rice among others. Here are some common ways to add fiber into your daily diet.

Recipe Ideas:

🍎 Oatmeal with chopped apples and slivered almonds.
🍇 Peanut butter and Jelly sandwich with sliced bananas.
🥔 Loaded baked potato (skin-on) with chili beans, shredded cheese and salsa.
🌯 Bean and cheese burrito with lettuce, tomato, avocado, onion and salsa.
🥬 Coleslaw with shredded cabbage, carrots, onion, lemon yoghurt and cranberries

For more information on Full Plate Living, weight loss, diabetes prevention, and chronic disease, visit our clinic website here, or call to book an appointment with one of our licensed registered dietitians today at 503-652-5070.

02/26/2026

Our Full Plate Living Program is in full swing! Last week, participants of the program got to learn about our first topic, Foundations of Weight Loss. This week we are discussing Fat loss vs Weight loss, and all things Fiber. If this sounds like something you would be interested in, click the link below to sign up for this program, covered by most insurance plans!

Members will have access to:
🥗 Simple recipes
🎥 Helpful videos
🎧 Empowering podcasts
📚 Webinars and practical tools
🍎 A community of likeminded people

So what are you waiting for?

Register here --- > https://www.fullplateliving.org/

🔗 Link in bio for more information

04/23/2024

This is the time to keep diabetes forever out of your health history. Join us for an in-person class located at Hood View SDA Church, 26775 SE Kelso Rd, Boring, OR 97009 Thursday, May 2 from 4 to 5:15. For more information or registration call 833-673-9355 or go to: https://oregonwellnessnetwork.org/join/ #/registration/17477

04/06/2024

Join us for an in-person class located at Hood View SDA Church, 26775 SE Kelso Rd, Boring, OR 97009 Thursday, April 11 from 4 to 5:15. For more information or registration call 833-673-9355 or go to: https://oregonwellnessnetwork.org/join/ #/registration/17477

At Lifestyle Medicine Group we empower you to reverse diabetes and other chronic diseases through Med

11/29/2023

Dr. John E Gobble with Lifestyle Medicine Group sharing with us at lunch break about different organs and how to keep them healthy. He’s holding a lung that was destroyed by smoking to help our students visualize the concepts he talked about. The organs were donated to science in the 1970s.