Primo Health Solutions

"Thanks to Primo Health Solutions, I’ve made a complete 180 toward improving my health and balancing my life."  -- Primo Client


A Personal Story to Personal Training: The Importance of Functional Movement

I owe most of the reason I am in the nutrition and personal training field because of my dad. Growing up, my dad was constantly keeping my two older brothers and I engaged in some sort of sports throughout the year. My two favorite sports were snow skiing and water skiing. For 15 years, my dad took me and my friends on awesome adventures of shredding up Pacific Northwest slopes and tearing up the wake behind our boat. Some of the best memories of my life.

My dad's body held out just long enough till I could drive and take myself. Even though, I could tell that my dad was slowing down and soon enough he would not be able to keep up with me. However, those last few years, I still enjoyed knowing he was there making his tracks. I did not mind having to wait for him or help pull him up.

Many people have told me that I am one of the most patient people they know. I believe that most patience is learned. Dad was my teacher. He must have taught a hundred people to either water or snow ski. I never saw him lose his cool teaching anyone. For the people that struggled, he would keep encouraging them until they "Got Up". Each time he taught someone how to stand up on water skis, he would do his happy dance. Still cracks me up to this day.

I would love to have just one more day of skiing with my dad. It would be even cooler if we had three generations of us on the slopes - him, me, and my son - leaving our tracks.

Knowing what I know now about the human body through personal training and the Functional Movement System, I wonder if my dad would feel strong and confident enough to still be out on the slopes with me and my boy. I do believe it would at least give him a fighting chance.

For now, I am doing my best to keep my body in tip-top shape so I can be out there with my boy when he is 38. Six months ago, it was looking like I would not have been able to spend his first year with him. My injuries of my motorcycle accident seemed to be taking a toll on my lower back. I was having trouble touching my toes and putting on my shoes without massive pain. I looked, moved, and felt old. The prospects of being able to spend quality time with my boy being active were looking pretty grim.

Fortunately, I was recently trained in the Functional Movement System (FMS), a program based on assessing the movement patterns of people to identify movement, stability, and painful areas in their body.

With the specialized exercises, I have been able to nearly rid myself of all of my lower back pain. I was having a combination of motor control problems that were causing my hamstrings to fire as a protective mechanism and underactive glut activation that made me rely mostly on my quads and hamstrings. The FMS has greatly given me back my ability to move with minimal pain. I still suffer knee pain, but that was broken in the accident and I am not sure anything can correct it; but maybe FMS can keep the pain at bay. I will keep you all posted.

This January, my dad will turn 67. He is retired now and traveling across the USA in his 40 foot RV with his wife. I last heard he was in Texas and will be heading to New Orleans soon. He is still in relatively good shape despite the nutritional abuse he puts his body through. My next article about him will be how his poor eating habits helped guide me into the world of nutrition. For now, my family and I will be heading for a snowboarding trip to Smugglers Notch, VT tomorrow. I will be thinking about my dad and all the good times we had on our ski trips and missing him.

5 Tips You Can Use Now For A Healthier 2015

Of the most popular New Year's resolutions for this past year, 40% were related to improving health. Not surprisingly the number one overall resolution was weight loss. Year after year, people promise themselves they will live healthier once the calendar changes and 2015 will likely be no different.

Unfortunately, New Year's goals are often destined to fail before the clock strikes midnight on December 31. By the end of January, many have given up their dreams of a happier, healthier year and returned to old habits. The good news is you can avoid failure and have a healthier year than ever in 2015. The key is planning now, long before you don your party hat and head out for your midnight kiss.

What should you do to plan a healthier 2015?

Don't Overdo It during the Holidays 

First and foremost, avoid poor health decisions during the next few weeks. As tempting as it might be to let loose and use the season as an excuse to make poor health choices, doing so can set you up for failure.

Be reasonable with your indulgences, make sure you get enough rest, and schedule short workouts when you can. At minimum, continue your current lifestyle even if it is not that healthy. What you shouldn't do is careen recklessly into the New Year assuming you will have the energy or desire to make a 180 degree turn as of January 1st. Now is the time to begin prepping for a healthier new you, even if you enjoy a few treats along the way.

Commit to a Better Work-Life Balance

Next, be sure you schedule time in the New Year to stick with your health commitments. Many people overload themselves with work and personal goals, and too often, the personal goals fall by the wayside in favor of all others. You need time to focus on your health and these last few weeks of 2014 are the perfect time to ensure your New Year schedule reflects your commitment to good health.

Find a Health Buddy

Arranging workout meetings for the New Year is an effective way to ensure you stay motivated. For some, it also spurs competition, which can boost motivation even more. Having support for your heath improvements - whether it is in the form of a cheerleader or competitor - is a great way to ensure you stay on track, even after the thrill of the New Year wears off.

Don't have anyone with the time or desire to workout with you? A study from Michigan State University found that a virtual partner can be just as effective - and for some people even more so - as someone by your side during your workouts. According to the study:

"One of the key hurdles people cite in not working out is a lack of motivation... working out with a partner increases motivation, and with a virtual partner, you are removing the social anxiety that some people feel working out in public."

Enroll in an Organized Program for Health

Committing to a healthier 2015 for many requires actually committing time and money to the cause. Enrolling in a class, be it to learn cooking, fitness, or medical or health information, can have a big impact on your ability to stick with a healthy living plan.

Start New Year's Resolutions Now

Don't want to wait until 2015 to get started? Great! Many people do better when they begin their new lifestyle immediately. New Year's resolutions come with high expectations and a lot of pressure, which is why so many fail. By starting now, you will already be well into your healthy living plan by the time 2015 arrives.

If you want to learn more about improving your health in the coming year, we can help. Contact Primo Health Solutions for more information.


Nutrition and Headaches: How One Impacts the Other

It is no secret good nutrition affects your health. People are often surprised to realize just how much the food they eat affects how they feel on a daily basis. If you are curious how nutrition affects your energy level, your ability to concentrate, how you sleep, and your overall sense of well-being consider eating only healthy, whole foods for a few days. You might be stunned by the difference in how you feel.

One of the most common ways in which foods affect health relates to headaches. There are certain foods that can immediately trigger headaches, some of which are quite intense, for certain people. Likewise, there are nutritional deficiencies that can also lead to headache pain.

Common Headache Inducing Foods

Research shows reduced consumption of simple carbohydrates, such as sugary foods and pasta can have a positive effect on headaches. In addition to caffeine, you should also avoid: 

  • Meats that contain nitrates, including hot dogs, lunch meat, bacon
  • Alcohol, especially red wine
  • Foods containing glutamate, including MSG, natural flavorings, whey protein, caseinate, and hydrolyzed proteins

Ideally, you should eliminate all of these foods from your diet and add each one back individually until you identify what triggers your headaches. None of these foods is essential for a healthy diet, so you might choose to not return to eating them once you stop.

Foods containing the amino acids tyramine and phenylethylamine might also trigger headaches. Many of these foods are relatively unhealthy, including foods that are pickled, aged, smoked, fermented, or marinated, most pork products, most cheeses, fermented foods, and soy products. However, there are also a few fruits and vegetables with these amino acids such as red plums and raspberries. But eliminating healthier foods should not be your first concern when it comes to headaches. If problems continue once you eliminate the less healthy headache triggers, a food allergy test can help you identify the cause.

What You Don't Eat Can Also Affect You

Research has shown increased consumption of foods rich in fiber, especially those high in folate (vitamin B9), thiamine (vitamin B1), and vitamin C may have a positive effect on headaches, including those that are intense and very painful. Researchers believe it is the high levels of magnesium in these foods that prevent headaches.

To protect against headaches and avoid headaches caused by nutrient deficiencies, consume plenty of fresh fruits and vegetables, whole grains (complex carbohydrates), and lean protein. Also drink a sufficient amount of water each day. For most this is about 64 ounces, but if you suspect dehydration might be causing headaches, add a few extra glasses.

If you want to learn more about how nutrition can affect your health, we can help. Contact Primo Health Solutions for more information.


Winter Workouts for New Moms to Stay Active and Get Back in Shape

Losing weight after childbirth is tough. The challenge is even tougher when baby arrives in the fall or winter months and you are faced with chilly temps outdoors. Creating an easy winter workout that keeps you warm indoors is a great way to stay motivated, boost energy during those exhausting newborn months, and ensure you shed extra pregnancy pounds.

The most important thing to do when trying to get back in shape after pregnancy is to take things slowly. As tempting as it might be to rush into a postpartum diet and workout routine, dropping weight too quickly is dangerous for you and your baby. This is especially true if you are breastfeeding. Most doctors advise breastfeeding moms wait at least two months before trying to lose pregnancy weight.

Weight loss should be slow and steady, too. About a pound and a half per week is a realistic and healthy goal. Discuss your caloric needs with your doctor and determine how you can meet your daily calorie goals by adding exercise to your routine.

Even if you were an avid fitness buff prior to and during pregnancy, you need to ease into your post-pregnancy workout routine.

What are a few great winter workouts for new moms?

  • Fitness DVDs are a convenient option for new moms during colder winter months. They are   affordable, easy to follow, and allow you to work out in the comfort of your own home. Most DVD workouts take about 20 to 40 minutes, so you can squeeze them in during naptime. Start with gentler workouts, like yoga and Pilates that include stretching and toning work.

  • If you prefer to get out of the house for workouts and socializing, attend a baby and mom exercise class. These are usually low-stress workouts that also give you time to bond with baby. Look for classes especially designed for new moms that focus on activities safe for infants and newborns. Places like the local "Y" often offer these types of classes.

  • Stress can be a problem during those first few frazzled weeks at home with baby. Deep belly breathing exercises help you relax and tone abdominal muscles. You can begin and end each day with these exercises or finish off another workout routine with a few minutes of deep breathing.

  • Invest in inexpensive at-home workout equipment. A balance ball and five pound free weights are the only things you need to get a full-body workout that can include crunches, squats, arm presses, and planks.

  • Get into a routine that fits your schedule around the baby and you'll be sure to actually do the exercising you desire.


If you want to learn more about fitness for new moms or you are looking for additional ideas to help you get into shape, we can help. Contact Primo Health Solutions for more information.


Identifying and Correcting Causes and Conditions of Health Complaints: The Benefits of Functional Diagnostic Nutrition

Functional Diagnostic Nutrition builds a bridge between clinical nutrition and functional medicine.  It requires you and your healthcare provider work as detectives to find the root cause of a health concern and correct the cause of the condition, as opposed to just suppressing a symptom. It uses functional lab work to identify healing opportunities and engage each patient in restoring health with lifestyle changes, including diet, rest, exercise, supplements, and stress reduction.

Identifying Causes and Conditions of Health Complaints

Everyone's body is different and each of us faces our own unique set of challenges. By learning to treat our specific body, we eliminate existing problems and serious health risks. The process begins with a meticulous patient examination. We assess a patient's family and personal medical history and his or her current health status. We also use lab results and look at hormone levels to get a broad picture of the current state of things. Next, a plan is designed that supports the body in its natural healthy functions.

Making Corrections with Lifestyle

More and more people are realizing their lifestyle and diet choices have led them down the road to poor health. Activities (or lack of) and food choices which seemed acceptable for many years has caught up with them and they are desperate to reverse the damage created by their diet and lifestyle.

Poor choices can trigger early onset of heart disease, diabetes, depression, elevated cholesterol levels, and a compromised immune system. Essentially, Functional Diagnostic Nutrition helps you alleviate all health issues because it restores optimal health. Chronic pain, fatigue, mood disorders, digestive issues, skin disorders, and more vanish when you learn to manage your nutrition.

Functional medical tests focus on biochemical results and make it possible to detect nutritional deficiencies. These problems often go undetected with conventional testing. A patient's entire body is evaluated, providing a holistic assessment that makes it easier to create a comprehensive treatment plan. According to Reed Davis, developer of Functional Diagnosis Nutrition, patients who experience the most improvement are the ones working as close to the underlying cause as possible, and not simply treating the symptoms.

Who Should Consider Functional Diagnostic Nutrition?

Anyone who is ready to commit time and effort to making positive health challenges, having a  difficult time receiving a definitive cause of a health problem, or has a desire to treat a health condition without medication can benefit from functional diagnosis nutrition. It is a natural way in which to invest in your long-term health.

At Primo Health Solutions, we understand your body maintenance and how to get it to operate at its best. We provide individualized nutritional guidance and fitness training to help you achieve homeostasis. We help clients design a plan that is right for their body and that works specifically for them. If you would like to learn more, contact us to schedule a free consultation today.


How To Feel better ALL the Time - An Easy Diet to Help You!

Has this ever happened to you?

Your friend eats a donut and drinks sugary sodas yet stays slim. You eat the same thing and feel bloated and sluggish. They eat a hamburger and fries, wash it down with a beer. If you ate the same thing you'd feel uncomfortable for the rest of the day. Some say it's about the food but now we know that it is also about the way an individual's unique metabolic system affects both your waistline and your personality.

Typically people eat for enjoyment and taste, but those who learn about their metabolic type and eat for the nutrition value may actually feel better all the time.


Most people understand the food they eat affects how they feel. After all, according to the well-known adage, "you are what you eat." Despite their general understanding, many people fail to realize exactly how much their short and long-term health is affected by their diet. Likewise, many do not realize how their individualism should affect their diet. Every body is different, which means every diet should be different according to individual needs.

This concept of building a diet specific for a person's body type is increasing in popularity. Metabolic typing provides a road map to building a diet that is perfect for each individual and his or her specific needs. Knowing your metabolic type and understanding how your body reacts to foods and nutrients is essential to optimal health. "Eating right" is different for each person and allows one's body to function in maximum biochemical balance and metabolic efficiency.


Success in allopathic Western medicine and allopathic nutrition occurs when a general treatment or cure is found for each disease. The same solution is given to everyone suffering from the same disease or condition. This approach is often just a step above educated guessing.

In metabolic typing, the focus is on the patient instead of the condition. It is possible for the same condition to arise in different bodies for different reasons. Using a single treatment for the condition might help some people, but others will continue to suffer; which often leads them to spending lots of time and money trying to eradicate their ailments. In some cases, if different nutritional imbalances exist and a disease is treated in the same manner for everyone, some might find their condition worsens. When metabolic typing is used to treat the person instead of the disease, each individual is strengthened and treated in a way that makes managing the condition easier.


Metabolic typing focuses on a person's individual needs. It uses a mind-body approach and seeks to improve overall health, instead of just treating a specific disease or issue. Metabolic typing provides flexibility and puts a person in control of his or her health.


Metabolic typing is individualized. Whether you are trying to manage an existing condition, reach a healthy weight, or achieve overall optimal health, metabolic typing can help. Understanding your metabolic type and building a diet based on it provides life-altering improvements in health.

Metabolic typing helps you change your approach to diet and health. Foods that were previously thought to be healthy might not be right for you. And foods that others should avoid might have no negative affect on your ability to lose weight or improve health. Metabolic typing makes it possible for you to eat for your body instead of following a generic diet that leaves you frustrated and feeling less than your best.


The first step in using metabolic typing to achieve optimal health is to determine your type. Your body is different than everyone else's and metabolic typing shows you how. Metabolic typing uses a series of questions to establish what foods are best suited for your body. People are asked to assess how they feel physically and emotionally after eating certain foods. Physical activity, ethnic origins, and various other topics are also evaluated. Each person is categorized into one of three metabolic types, including carbohydrate, protein, and mixed. The metabolic type into which a person determines the specific ratio of macro nutrients they should consume on a daily basis. For instance, a person in the protein category would benefit from eating a higher ratio of protein over a person that is carbohydrate or mixed.

Over time, metabolic typing can be re-evaluated and tweaks can be made to a person's diet as needed. As a person transitions to eating for his or her body type, changes in biochemistry can occur and additional analysis might be necessary. Over time, they might find they are more or less tolerant of foods that once triggered a positive or negative reaction.