Posted in Blog Posts, Featured

Bloody Bear Cocktail

Our friend Taylor, from Bears Breath, has graciously offered us his recipe for a delicious and low carb Bloody Mary. Let us know what you think in the comment section!


  • (1) 5.5 oz can of tomato juice
  • 1 tbsp Bears Breath Ketchup
  • 1.5-2 oz Vodka
  • Lime slice, celery stick, bacon slice and skewered pickled onion for an edible garnish

    Chipotle Rimming Salt
    • 2 tbsp kosher salt
    • 1/4 tsp chipotle hot sauce
    • 1/2 tsp celery salt
    • Combine ingredients in a small bowl and whisk until well combined.


  1. Rim pint glass with chipotle salt.
  2. Mix together tomato juice, ketchup, vodka – stirring well and then pour into pint glass.
  3. Add ice to fill glass and garnish with lime slice, celery, bacon and pickled onions.

Serves 1 (But you can easily double or triple the recipe for a party!)

Nutrition: Fat 0g, Carbs 8.9g, Protein 1.4g


Posted in Blog Posts, Featured

Benefits of Support Groups

Many people find support groups to be a helpful tool to assist in their weight loss efforts. Studies continually show that support groups can help people achieve their weight loss goals, sustain weight loss, and they prove more effective than dieting alone.  It is with this in mind that Three Health has developed a support group and we invite patients and non-patients alike to join us. (Information follows.)

But why do support groups work?  

Obviously, support groups are made up of people with similar problems and goals.  They are a place one can learn helpful information, reduce levels of distress and increase self-understanding.   For many, a support group can break isolation and with this, gain hope that recovery is attainable.  Some benefit from disclosures from members who are farther along in their healing and others profit emotionally by being a “mentor” to others. 

Many folks are fortunate enough to have family and friends to talk to, but some family and friends can struggle to relate to the issue involved.  Sadly, sometimes family and friends don’t even care about the issue or they might not be interested in the changes a person wants to make.  Often family and friends just offer advice rather than listening.  A support group can offer emotional comfort and moral support.  

A support group can reduce isolation and judgement and it can increase the sense of empowerment and control as well as improve coping skills.  Support groups have been proven to reduce distress, depression, anxiety, and fatigue in its members.

In a safe group, members are not forced to participate, but encouraged to commit to at least 2 or 3 sessions in order to get to know others and get more comfortable.  In our support group you will find a non-judgmental, relaxed atmosphere. 

Self-disclosure and personal insights are an important component of the growing process and change is easier to accomplish when we gain clarity.   Support groups remind people they are not alone in their challenges and members will have evidence that others have persevered and flourished despite (or because of) these challenges. 

At Three Health we are committed to healing the mind, body, and spirit of our patients and again, a support group is just one of the tools to assist in doing that.  We hope you will consider joining us.

When:  The second Tuesday of the month. (Next meeting: July 9, 2019)

Time:  6:30-7:30 pm

Where: Swedish Hospital (4thfloor conference room)

21601 76thAve W. (Next to our Edmonds clinic)
Edmonds, WA

Please RSVP by emailing Alexis at
Cost:  Free

Posted in Blog Posts, Featured, Reading Room

Insulin Resistance

Many people suffer from insulin resistance, even though few understand how it relates to obesity.

Insulin Resistance is at the core of most metabolic disease processes. And many Americans have an insulin problem thanks to our sugar and carb-rich diets.

Lesson Number 1 is about insulin resistance: what it is and why it is important.

Sadly, the disease of obesity remains stigmatized and over-simplified – and so has its recommended treatments. But thankfully more good resources are coming online to help educate people about the science behind diet and effective weight loss.

Dr. Sarah Hallberg is a Bariatric medical weight management specialist, which is a doctor trained specifically to help people lose weight. She has made a mark on the Bariatrics field by dispelling a lot of misconceptions about obesity and diet.

In this Ted Talk video, Dr. Hallberg spells out the all-too common problem that many Americans face with regard to insulin and their diets, including why you always feel hungry shortly after binging on “American Chinese food.”

A big part of her focus is on Type 2 Diabetes, formerly known as “sugar diabetes.”

But if Americans eat too much sugar, and it is the cause of Type 2 Diabetes, why has the American Diabetes Association been recommending people with this disease consume at least 45 grams of carbohydrate at each meal?

And why are some health professionals still arguing that consuming less than 130 grams of carbohydrates in a day could result in death? I am calling BS on that one! After all, where did this idea of a per diem carb threshold come from?

Here is one explanation (albeit a bit long), which I found to be very helpful.

130 grams of carbohydrates a day? But Why?

Still have questions? Let’s talk about them.

Posted in Blog Posts, Featured

My struggle with body image – Part 6

Date: April 22nd 2019

I’m baaaaaack!
We left off in January with me starting my individualized program with Brandy.  As I explained in my earlier blogs, I was very resistant to doing anything that reminded me of my “old ways” of dieting.  I did not want to count calories, weigh food, deprive myself, label foods “good” or bad”, or weigh myself constantly.  I did not want to judge my day (or my character) based on how well I had “stuck to my diet.”  

Brandy took this all into consideration and was able to devise a nutrition program, despite my “limits.”  By the end of March, I had lost 19 pounds and I am maintaining that weight loss.

Learning about what my body needs for nutrition, the role macronutrients play, as well as timing of meals and snacks, has made this journey much easier than the deprivation diets of my past.

I can honestly say, I am able to practice my “program” at restaurants, parties, and people’s homes without any awkwardness or regret.

However, the last few months have not just been about losing weight.  I have become even more aware of my self-talk and how easy it can be to see weight loss as the end all of accomplishment.  Many times, I hear clients describe how happy they will be when they reach their weight loss goals.  I occasionally found myself determining my accomplishments/happiness based on the scale.

Maybe it’s my age (~65) or maybe it’s my long career as a therapist, but I’m convinced happiness comes from within and it is based on what we tell ourselves.

If we tell ourselves we won’t be happy until we lose X amount of weight, we will probably be right. What if we were more proactive in our happiness and consciously looked at all we do, not just our weight.  I recently heard an Oprah podcast that resonated with me and I would like to share it with you.  (See link below)

 Until then, be kind to yourself and let’s look at all our positives.

– Marlene Sexton