--- title: The PALM Health Blog (7) description: Welcome to the PALM Health Blog! Here we share provider insights, articles, and tips on how to maintain and sustain total well-being. If you would like us to address a particular topic, please contact us. 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[Café](https://www.palmhealth.com/cafe/) - [Class Schedule](https://www.palmhealth.com/classes/) - [Blog Articles](https://blog.palmhealth.com/) - [Recipes](https://www.palmhealth.com/blog/recipes/) - [Shop Online](https://shop.palmhealth.com/) - [Videos and Webinars](https://www.youtube.com/c/PALMHealth/) Show submenu for Videos and Webinars - [Past Webinars](https://www.youtube.com/playlist?list=PL8agVNHlY-uqoQBMDbWOcJHM2BgorLbJ8) - [On-Demand Class Library](https://www.youtube.com/watch?v=TMZAtE70WBo&list=PL8agVNHlY-upRmrFrFa0IHuHPM9WQSMHP) - [Ideas and Inspiration for Well-Being](https://www.youtube.com/playlist?list=PL8agVNHlY-urefjIyLmIFqrTkRn6vcIcz) - [Wellness Rewards and Loyalty Program](https://www.palmhealth.com/wellness-rewards-and-loyalty-program/) # Blog Articles Welcome to the PALM Health Blog! Here we share provider insights, articles, and tips on how to maintain and sustain total well-being. If you would like us to address a particular topic, please **[contact us](https://www.palmhealth.com/contact/)**. [![](https://blog.palmhealth.com/hubfs/Imported_Blog_Media/BLP-Blog-image.jpg)](https://blog.palmhealth.com/maintain-a-healthy-weight) ## [The Doctor-Designed Way to Reach and Maintain a Healthy Weight](https://blog.palmhealth.com/maintain-a-healthy-weight) “Lose ten pounds fast with this diet.” “Get a flat belly in one week.” “Drop five pounds after doing this workout.” Sound familiar? Maybe you’ve tried one or two of these diets or quick-fix workout routines with the intention of losing a few pounds, but the number on the scale didn’t budge. Or maybe you lost weight, but had trouble keeping it off later on. Drastic diets, calorie restriction, and over-exercising are some of the most common ways to try and lose weight, but more often than not, the results don’t live up to the hype. Whether you’re trying to... January 11, 2023  |  [Functional Medicine](https://blog.palmhealth.com/tag/functional-medicine) [Read more >](https://blog.palmhealth.com/maintain-a-healthy-weight) [![](https://blog.palmhealth.com/hubfs/Imported_Blog_Media/Protein-blueberry-muffins.jpg)](https://blog.palmhealth.com/protein-blueberry-muffins) ## [Protein Blueberry Muffins](https://blog.palmhealth.com/protein-blueberry-muffins) Protein Blueberry Muffins Getting enough protein at each meal is key to maintaining your weight and reducing hunger cravings. These Protein Blueberry Muffins from dietitian Christaney Townsend will satisfy your sweet tooth while giving you a boost of protein for lasting fullness. Pro tip: Coconut sugar is lower glycemic than regular cane sugar. We suggest swapping it out for monk fruit or stevia for a calorie-free and sugar-free option. You can also use maple syrup or honey if you prefer. Want to make the muffins vegan? Swap out the two eggs for two flax... January 09, 2023  |  [Recipes](https://blog.palmhealth.com/tag/recipes) [Read more >](https://blog.palmhealth.com/protein-blueberry-muffins) [![](https://blog.palmhealth.com/hubfs/Imported_Blog_Media/AdobeStock_102659595.jpeg)](https://blog.palmhealth.com/beat-cold-and-flu-season-with-these-4-immunity-tips) ## [Be Prepared for Cold and Flu Season with These 4 Immunity Tips](https://blog.palmhealth.com/beat-cold-and-flu-season-with-these-4-immunity-tips) The holidays are in full swing, which means celebrations, gatherings, time with loved ones, and… cold and flu season (womp, womp). With various illnesses going around and more time spent in groups, it’s more important than ever to build up a strong immune system that will carry you through the sick season and remain healthy and thriving. Your immune system is like your personal army. It is made up of elements that protect and defend your health against the pathogens that act as invaders and attackers — like bacteria and viruses. That army of immunity run... December 08, 2022  |  [Functional Medicine](https://blog.palmhealth.com/tag/functional-medicine) [Read more >](https://blog.palmhealth.com/beat-cold-and-flu-season-with-these-4-immunity-tips) [![](https://blog.palmhealth.com/hubfs/Imported_Blog_Media/White-Chicken-Chili-2.jpg)](https://blog.palmhealth.com/white-chicken-chili) ## [White Chicken Chili](https://blog.palmhealth.com/white-chicken-chili) White Chicken Chili Cozy up with this healthy white chicken chili recipe from registered dietitian Christaney Townsend. INGREDIENTS 1 tbsp extra virgin olive oil 1 small yellow onion, diced 1 jalapeño, seeded and minced 1 tsp dried oregano 1 tsp ground cumin 1 green bell pepper, diced 3 chicken breasts or chicken thighs 5 cups low-sodium chicken bone broth Black pepper and sea salt 2 (15 oz) cans white beans, drained and rinsed 1.5 cups corn 1 container of dairy-free cream cheese (Kite Hill, Daiya, etc.) Freshly chopped cilantro, for garnish Tortilla chi... November 27, 2022  |  [Recipes](https://blog.palmhealth.com/tag/recipes) [Read more >](https://blog.palmhealth.com/white-chicken-chili) [![](https://blog.palmhealth.com/hubfs/Imported_Blog_Media/DSC02644-3.jpg)](https://blog.palmhealth.com/your-vitamins-and-supplements-should-check-these-3-boxes) ## [Your Vitamins and Supplements Should Check These 3 Boxes](https://blog.palmhealth.com/your-vitamins-and-supplements-should-check-these-3-boxes) Did you know that about 90 percent of Americans have some kind of nutritional deficiency? Taking dietary supplements such as vitamins and minerals is an effective way to prevent and correct nutritional deficiencies and support your immune system, brain function, muscle and bone strength, and much more. But when you’re choosing what supplements to buy, it’s very important to understand what makes a high quality supplement. Unfortunately, many of the supplements on the market, particularly from generic brands, are low quality, rendering them much less effe... November 17, 2022  |  [Functional Medicine](https://blog.palmhealth.com/tag/functional-medicine) [Read more >](https://blog.palmhealth.com/your-vitamins-and-supplements-should-check-these-3-boxes) [![](https://blog.palmhealth.com/hubfs/Imported_Blog_Media/pexels-ketut-subiyanto-4350306.jpg)](https://blog.palmhealth.com/3-key-steps-to-managing-your-stress) ## [Three Key Steps to Managing Your Stress](https://blog.palmhealth.com/3-key-steps-to-managing-your-stress) What causes stress in your life? Take a few minutes and think about it. Are answers such as work, family commitments, relationship conflicts, or health concerns coming to mind? These common daily stressors affect everyone on some level. But stress often has root causes that go deeper than just what is going on at work or in your personal life. According to Julie Geeting, LPC, NBC-HWC, “Your stressors and their roots are influenced by your personality and your habits, as well as things happening on a larger scale in the world.” Global issues such as war o... November 08, 2022  |  [Functional Medicine](https://blog.palmhealth.com/tag/functional-medicine) [Read more >](https://blog.palmhealth.com/3-key-steps-to-managing-your-stress) [5](https://blog.palmhealth.com/page/5) [6](https://blog.palmhealth.com/page/6) [7](https://blog.palmhealth.com/page/7) [8](https://blog.palmhealth.com/page/8) [9](https://blog.palmhealth.com/page/9) ![personalized-medicine-wellness](https://blog.palmhealth.com/hubfs/assets_2024/personalized-medicine-wellness-73.png "personalized-medicine-wellness") #### PALM HEALTH - 9160 Clayton Road Ladue, Missouri 63124 - [1.314.801.8898](tel:+1-314-801-8898) - [membership@palmhealth.com](mailto:membership@palmhealth.com) #### WHAT’S HAPPENING - [Events](https://www.palmhealth.com/events/) - [News](https://www.palmhealth.com/news/) - [Promotions](https://www.palmhealth.com/promotions/) - [Shop Online](https://shop.palmhealth.com/) #### HOURS OF OPERATION - Monday – Friday: 6:00am – 7:00pm Saturday: 8:00am – 6:00pm Sunday: 9:00am – 5:00pm - **Café Hours** Monday – Thursday: 7:00am – 6:00pm Friday: 7:00am – 2:00pm Saturday – Sunday: Closed #### CONTACT - [Contact Us](https://www.palmhealth.com/contact/) - [Donation Request](https://www.palmhealth.com/request-a-donation/) #### PORTAL - [Patient Health Portal](https://11898.portal.athenahealth.com/) - [Wellness Portal](https://clients.mindbodyonline.com/classic/mainclass) #### Careers - [Job Opportunities](https://www.palmhealth.com/careers/) - [Become a PALM Physician](https://www.palmhealth.com/become-a-palm-physician/) #### POLICIES - [All Policies](https://www.palmhealth.com/policies/) #### SIGN UP FOR OUR MAILING LIST TO REACH WELL-BEING PALM Health's content is for informational and educational purposes only. 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