Get out and get active.
Track Your Exercise
Tracking your exercise is a great practice to get into the habit of. Monitoring your cardiovascular and strength training allows you to view your progress first hand and help you set and meet realistic goals. Seeing tangible progress is very motivating. Below you will find a l
Walk the Road Less Traveled
Amidst the hectic everyday, society has become more and more sedentary in an effort to save ourselves time. We take the elevator instead of the stairs, we drive to work instead of walk or bike, or we park in the closest parking spot to the grocery store so we don't have to walk far. T
Refuel your body, the right way.
Eat The Recommended Amount of Vegetables Every Day For the Next 30 Days
How many vegetables do I need? Your age, sex, and level of physical activity all affect how many vegetables you need per day. Refer to the following table: DAILY VEGET
Take the 30-Day Sobriety Challenge
Take the 30-day challenge as described in the following article, "Take the 30-Day Sobriety Test". Let us know your comments as you go and especially when you are finished.
Drink Water instead of Soda or Juice for a week.
For one week, instead of drinking soda, pop, energy drinks, sports drinks or juices drink plain water. If you drink only water when you are thirsty, you will be providing your body what it needs and not the empty calories in the soda, energy drinks and juices. Cut out all the diet dri
Wake Up and Pushup
Over the next week, try doing 10 pushups right after getting out of bed in the morning. Notice the energy you get from waking your muscles up and getting your blood flowing. Remember, you can scale these to your ability.
Use Music to Relieve Pain
Managing pain is important not only to improve quality of life, but also to help pain sufferers focus on other aspects of health such as exercise and nutrition. If you are a chronic pain sufferer consider using music therapy. A recent study concluded that music therapy significant
Health Library Updates
What Is Health-And How To Get It
If you are a local business looking for an employee wellness program, watch iChange Billings President Ed Dean MD present the following lecture on health and how to get it.
BACK PAIN IS A “PAIN-IN-THE-BACK”!!!! LET US DO SOMETHING ABOUT IT.
FACTS: 80% of Americans suffer from back pain. 1/2 of American Workers will have at least one episode of back pain. Back Pain is the most common cause of disability world wide. Americans spend more than 50 Billion Dollars o
iChangeBillings Introductory Video
Watch the following iChange Billings Introductory Video and learn how to become a new iChange Billings user.
Frequently Asked Dr. iChange Questions
How do I stick with my new year’s resolutions?
New year and a new me! Many people like to take an opportunity to set new year’s resolutions with the start of a new year. Everyone wants to lose weight, increase activity, productivity, improve relationships and improve motivation all at the same time. Gym m
Does a diet matter if I work out a lot?
There is a common saying that goes, “you can’t outwork a bad diet.” While some people may be able to physically put themselves in a caloric deficit (although this may be extremely difficult), there is a more serious underlying message. The real qu
Why is fat bad for you?
High intake of fat is generally advised against for those with a family or medical history of heart disease, diabetes and stroke. When researching this topic online or in peer-reviewed journals, this topic will generate many different points of view and sourc