https://www.flowwellnessnutrition.org/blog daily 0.75 2024-02-05 https://www.flowwellnessnutrition.org/blog/how-do-you-know-if-you-need-a-health-coach-xzner monthly 0.5 2022-07-19 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349660-CV3H4HZL2WDRHHMGYZEJ/Tommy%2BPhilly%2BPark%2B1.jpg BLOG - How do you know if you need a health coach? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349641-5CVV9EXYHS2S38SO4TL6/What%27s%2Bbehind%2Byou%2Bdoesn%27t%2Bmatter%2B%281%29+%281%29.jpg BLOG - How do you know if you need a health coach? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.flowwellnessnutrition.org/blog/have-a-healthy-halloween-3yenj monthly 0.5 2022-07-19 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349084-XU3EYJ8XN3I8N88W1SGE/playful-kids-enjoying-halloween-party.jpg BLOG - 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Restrictive diets, calorie counting and those “2 am infomercials with those too good to be true’ fat burners are not the answer. By design, diets fail and the downside is that they make you feel like a failure when they do. Rather than obsessing over the foods you can and cannot eat, focus on making healthy food choices that are going to nourish your body with energy https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349072-SW3DWVIJNR6C16638KZN/Tommy%2BPhilly%2BPark%2B1.jpg BLOG - It's Not About The Diet..... - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349045-8IUF0MNG0ZWMA60R8QWL/badnews.jpg BLOG - It's Not About The Diet..... 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Exercise itself doesn’t directly lower cholesterol, but will strengthen the heart and entire circulatory system. Exercise does help to keep blood sugar levels regulated, which can indirectly lead to less fat deposits from excess sugar intake https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349354-8437BZGNIDACQO3GQQ7C/7+%281%29.jpg BLOG - Six Simple Steps to Lower Your Cholesterol Level - Talk with a nutrition professional Not all conditions require medication therapy as a first line intervention. In fact, a nutrition professional will help you form a diet and exercise plan that is suitable for your current overall health and abilities as a first step toward lowering cholesterol. You can lower your cholesterol with diet and exercise, and under the care of your doctor, see about the necessity of drugs to the process. It does not take long to see significant improvements in your cholesterol. Lower cholesterol can be yours in just a matter of weeks. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349344-PASVPBTB9ZLKSBT80O79/4+%285%29.jpg BLOG - Six Simple Steps to Lower Your Cholesterol Level - Relax Chronic stress can affect cholesterol levels. If you are constantly stressed and eating a low cholesterol diet, you may not see any improvement in cholesterol readings until you learn to relieve stress. Don’t forget that stress has a huge influence on your eating habits and hunger cues. Taking the time to actively schedule 15 minutes of ‘me time’ each day is a great start. In addition, merely slowing down breathing can significantly improve your stress and this can be done anywhere. Square breathing is a popular technique for those moments where you need a way to calm yourself. It's super quick and works well. You can do it in the car or in line at the store, without anyone even knowing you are doing it. The key is to find what works for you and SCHEDULE IT! (Thank you to our friends at F.L.O.W. Wellness Center for the Square Breathing guided video! Check out their page www.flowintowellness.org for more ways to add self-care into your day!) https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349358-JVA88YH99N42AN6EHECA/Tommy%2BPhilly%2BPark%2B1.jpg BLOG - Six Simple Steps to Lower Your Cholesterol Level - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349340-7EE97A6N658VRWVJ6I59/3+%285%29.jpg BLOG - Six Simple Steps to Lower Your Cholesterol Level - Quit smoking If you smoke, it generates harmful and reactive compounds which damage the fat by oxidizing it and the plaque build up in the arteries due to high cholesterol is accelerated. The oxidized fat leads to inflammation, damage to brain cells, obesity, diabetes and cardiovascular disease. When plaque blocks the flow of blood to the heart, the muscle has to work harder to get oxygen. This can lead to a heart attack. If the arteries get completely blocked with plaque from high cholesterol then a stroke can occur. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349351-R4NNKRHNFQNHZK5VY671/6+%286%29.jpg BLOG - Six Simple Steps to Lower Your Cholesterol Level - Don’t Forget the fiber !! Diets high in fiber have been shown to not only lower cholesterol but also increase longevity. The soluble fiber in particular has cholesterol-lowering effects and can be found in foods such as beans, vegetables, sweet potatoes, oats, raw nuts, and some fruits. Non-dietary fibers, such as psyllium husk are a rich source of soluble fiber with cholesterol-lowering properties. Cultures with the highest intake of fiber have been found to have the longest lifespan and lower incidences of disease. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349326-05MXLEWJJJF2APGGYGWC/eat%2Bright.jpg BLOG - Six Simple Steps to Lower Your Cholesterol Level - Eat right It may sound simple and cliche, but your food intake has such a significant impact on lowering cholesterol that it should be the number one factor you look at in determining if your high cholesterol is hereditary or a matter of dietary choices. Eating a well-balanced diet, high in vegetables and fruits, which provide fiber, nutrients, and antioxidants which all help to keep the body healthy, inflammation low, and cholesterol under control. Be mindful of your sugar intake as well, as excess carbohydrates are stored as fat. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349347-9EMO3LGKRPLM4IF8D9SP/5+%284%29.jpg BLOG - Six Simple Steps to Lower Your Cholesterol Level - Choose healthy fats Cutting back on saturated fat intake is beneficial if you have high cholesterol. Choose healthy monounsaturated fats such as avocado oil or extra virgin olive oil has shown many heart health benefits, as seen with the widely studied Mediterranean Diet. 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This might as well be a fat-gain bar, not a fat-loss bar, a it’s marketed to millions https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349388-SWMK61KSWW1GQAO473NU/Tommy%2BPhilly%2BPark%2B1.jpg BLOG - 5 Common Reasons Diet Programs and Meal Replacements Often Fail - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349376-EEO1T67L1FGIPDIL310S/MEAL%2BREPLACEMENT.jpg BLOG - 5 Common Reasons Diet Programs and Meal Replacements Often Fail - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.flowwellnessnutrition.org/blog/holiday-stress-and-festivities-survival-guide-k8bfl monthly 0.5 2022-07-19 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090349420-DLFF0NDVVFLF7URHB1QT/Tommy%2BPhilly%2BPark%2B1.jpg BLOG - Holiday Stress and Weight Gain Survival Guide - 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FREE DOWNLOAD Fill in your details below to download the Detoxification Cheat Sheet https://www.flowwellnessnutrition.org/what-is-functional-nutrition daily 0.75 2023-06-11 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090274928-T53DUMP8GPJ77ZQAS9HI/Root+Cause.jpg https://www.flowwellnessnutrition.org/meettheteam daily 0.75 2024-02-05 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090278765-BR9HZ1PQ2TMUJG6UBZBL/about-me+%281%29.jpg Meet The Team Tommy Markov - Functional Nutritionist Tommy Markov is a Functional Nutrition Professional and Wellness Educator. He specializes in healing the person, not the condition. He is passionate about uncovering the root cause of his client’s ailments and incorporating an integrative mind-body approach. Tommy’s knowledge of the complex and integrative nature of body systems & functional blood chemistry help him identify imbalances before they manifest into dysfunction and disease, allowing for an effective and preventative approach to optimizing health. Tommy has been working in the health and fitness industry since his 20’s, ranging from health clubs, hospitals, medical practices to currently founding his own thriving practice, Living Wellness Solutions, after overcoming his own health challenges. Understanding the challenges of modern day convenience foods & fast-paced lifestyles, Tommy is dedicated to educating his clients on the power of food as medicine, while helping to navigate pitfalls that many can encounter on their own or with fad-diet programs. Tommy is a proud member of the University of Western States teaching staff in their Human Nutrition and Functional Medicine Master’s Program. As a Master’s level graduate instructor, he educates students in topics such as nutritional biochemistry, principles of functional medicine, gut health and evidenced-based whole body detoxification. He has also appeared as a guest and expert speaker on numerous podcasts, speaking events, as well as being a nutrition expert and supplement consultant. Most recently, Tommy became a proud partner of F.L.O.W. Wellness Center in Abington, Pennsylvania, where he incorporates Functional Medicine and Nutrition along with various other healing modalities and talented practitioners. Get in touch → https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1ab769af-6c2e-4a00-97cf-7776e876a5d3/IMG_8705+%281%29.jpg Meet The Team Katarina Perich, BS Katarina Perich began studying with Tommy Markov in 2022 after completing her Bachelor’s Degree in Holistic Nutrition from the American College of Healthcare Sciences. Kat officially joined the FLOW Team in 2023 as a Health & Wellness Coach offering accessible nutrition and wellness support to our Clients and Students. Kat’s passion for all things holistic began early as she always sought a natural remedy for her ails. Katarina is currently working on obtaining her Board Certification in Holistic Nutrition. She has a vested interest in working with clients not only on nutritional goals, but overall wellbeing from physical health to mental health. She works in conjunction with Tommy and the FLOW Clinical Team when applicable to support her clients in meeting their holistic health goals. In her free time, she enjoys gardening, ceramics, hiking, swimming, being in nature, and spending time with her friends, family, and two furry cats! Get in touch → https://www.flowwellnessnutrition.org/testimonals daily 0.75 2024-02-05 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090281146-09A4FE9UAQTOKUBJG7Q6/tony%2Bf-2.jpg Testimonals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090281164-BKHP8F5Q24CLZL5LGTM6/robyn-testi.jpg Testimonals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090281152-RFLWZA2WYVRV3N2203Y1/hristy.jpg Testimonals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090281159-MII69XACFABBAJ62NTTV/testi-2.jpg Testimonals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090281135-H3RT9DD2SPG6BAOZ5JQ8/testi-3+%281%29.jpg Testimonals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090281169-58R4X19HF6J3RTAMP33F/IMG_2046.PNG Testimonals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.flowwellnessnutrition.org/weight-loss daily 0.75 2023-06-11 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285104-QSDQ26TUZHFC849ZPBG5/testi-3.jpg Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285134-MG1ILIPS1FQ020EROW22/10+%282%29.jpg Weight Loss https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285146-5X7W4THEIHILJSMA2M3N/9+%282%29.jpg Weight Loss https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285156-9WB8PPN6O5Q497D6ZT98/8+%283%29.jpg Weight Loss https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285168-VWO97HVHGNZ27AE36YM2/7A+%281%29.jpg Weight Loss https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285177-T6Y08TI1TZBJIPKIBLR7/6+%285%29.jpg Weight Loss https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285189-9A1PIR78JTMSP0V4OTIS/5+%283%29.jpg Weight Loss https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285201-P9YO2W9UJCYVCJZSRQUN/4+%284%29.jpg Weight Loss https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285209-072ZW6BH85M67D5FI7NS/3+%284%29.jpg Weight Loss https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285218-QLXXF1T6EJC63LY5AZZR/1+%286%29.jpg Weight Loss https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090285232-N7CZQ0LLRCZRC5IH4OCH/2+%284%29.jpg Weight Loss https://www.flowwellnessnutrition.org/health-and-wellness-products daily 0.75 2023-06-06 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090292037-YR5AP2K027G91L38NX95/Oil.png Health & Wellness Products - Make it stand out Green Pastures Fish Oil - 10% off with code: tommy10 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090292022-T49YOUZO372O80XMFI5B/Laptop.png Health & Wellness Products - Make it stand out DefenderPad Laptop EMF Radiation + Heat Shield https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090292032-Y03K2JSR6FJH4WRNI8WF/Phone.png Health & Wellness Products - Make it stand out iPhone EMF Protection + Radiation Blocking SlimFlip® Case https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090292026-STTYZGVGJ8S7ACYM069Q/PP.png Health & Wellness Products - Make it stand out Grass Fed Whey - 10% off with code: LWS10 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090292018-0HM9OTT5ZA5176O9ES2L/Red+Light.png Health & Wellness Products - Make it stand out PlatinumLED Therapy Lights https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090292043-5X2HJSVRTX73QV4FYSQC/Headphones.png Health & Wellness Products - Make it stand out EMF Radiation-Free Earbuds Air Tube Stereo Headphones https://www.flowwellnessnutrition.org/free-downloads daily 0.75 2023-06-06 https://images.squarespace-cdn.com/content/v1/647fb21b0294672f9200305f/1686090294871-T69ZXC36TJ6OQ72HZXKS/eea7938e-9644-4a22-bd85-f9550ff84965+%282%29.jpg Free Downloads - Weight Loss Game Changer ◙ Want your body to feel healthier & lighter but don’t know how? ◙ Have you had temporary success ‘dieting’ but found that results just don’t last? ◙ Wish you could learn what foods to eat & stop spending money on diet programs? 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