Ryan Walseth

Anti-Aging Tips & the Ultimate Superfoods List

Posted by in Nutrition

I’ve spent the past few days scouring dozens of health and wellness websites in an effort to come up with the Ultimate Superfoods List (see the list of 75 items below). We’ve all heard of Superfoods, but how do they work in the anti-aging process? When we age our skin becomes dryer, less pliable and can develop “age spots”…this is due to a process called Oxidation. Consuming foods rich in antioxidants (anti-oxidation) such as vitamins A, C, E & Selenium, help to slow the aging process. The list of 75…read more

Don’t be a Cheap A$$, 4 & 1/2 things worth paying extra for.

Posted by in Lifestyle

Of the 168 hours in a given week, most of us spend the majority doing one of three things: sleeping, sitting, or walking/leisure activity. So, any time a client comes to me with an orthopedic issue (sore neck, shoulder, hip, knee, etc) I first inquire about one of these possible culprits…their workout routine being a fourth possible culprit of course;) More often than not, if we slightly modify their sleep position, adjust/improve the ergonomics of their desk set-up or educate about a smoother gait pattern while walking, the orthopedic issue…read more

Share Your Goals

Posted by in Lifestyle

Fat-Carb-Cholesterol Relationship Follow-Up So, how are everyone’s resolutions going?!? We’re 6+ weeks into 2014, time to revisit your goals to ensure adherence throughout the year. QUICK TIP: Share your goals with as many people as you feel comfortable with…this helps immensely with adherence due to multiple levels of accountability. Goal Sharing/Fitness Buddy A beautiful feature about the health and wellness industry is there’s no shortage of passionate people willing to help you with your fitness goals. Locate those individuals and share your goals with them. You’ll undoubtedly pick up some…read more

Nutrition Labels & Food Mind Games

Posted by in Health Tips

Ahhhhhhhhh, the mind games we play with food. The internet can be a blessing and a curse when it comes to nutrition. I’ve studied nutrition passionately for the past 15+ years, leading me to change my Facebook relationship status with food to It’s Complicated. It all started in college, then progressed thru peer-reviewed articles, certifications, magazines and yes…the internet. Then, in 2006 I discovered Twin Cities-based Nutritional Weight and Wellness, where the vast majority of my next level nutrition education has taken place. Do I endorse them? Sure. Should you drop…read more

Why Carbohydrates, not Fats, raise your Cholesterol Level

Posted by in Health Tips

My Big FAT Rant I’ve explained the relationship between carbs, fats and cholesterol levels to countless clients, friends, family and blog subscribers. Many have been receptive, but the movement away from a low-fat diet plan has been glacial at best. Read this post with an open mind and feel free to challenge me with your questions and thoughts. The following bullet points set the table for the article, a pictorial analogy explains the relationship, then a quick summary with an amazing reference to further your understanding…let’s roll! Every cell in…read more

What do Sex, Gluten Free Diets, Vacations, Hugs & Drugs all have in common?

Posted by in Writing, Thinking, and Opinions

Health & Wellness according to Walsayeth, amen. The mayor of Margaritaville and king of the laid-back beach party lifestyle, Jimmy Buffett, recently played a concert on a frigid winter eve in St Paul, MN. My experience at the show parlay’s beautifully into “2014 Fitness Trend #2″. I nearly passed on the show in lieu of work, the weather and the fact it was on a Tues night, but fortunately I rallied for the Parrothead parade. As Jimmy worked his way through his set, I found myself watching the throngs of…read more

Organic -vs- Conventional Farming, how to choose…

Posted by in Health Tips, Nutrition

The “Dirty Dozen & Clean 15” of Buying Produce I was fortunate enough to escape to Santa Cruz, CA last weekend, just as the polar vortex relapsed in Minnesota. Since California is responsible for nearly 50% of all fruits, vegetables and nuts produced in the U.S., it’s easy to score produce via the numerous farmers markets and roadside stands. Improving access to fresh, organic produce is huge goal of First Lady Michelle Obama in her “Let’s Move!” initiative. Regardless of which side of the aisle you stand, I hope we…read more


Posted by in FitTip

SEASONAL AFFECTIVE DISORDER (SAD) “SAD is a mood disorder associated with depression episodes and related to seasonal varaitions of light” (1).  SAD occurs in roughly half a million people each winter.  It is described as a change in our biological clocks which can cause our daly routine to be thrown off.  People with mild cases of SAD will often be told they have the winter blues (2).    The symptoms of SAD include winter depression, over-consumption and cravings for carbs and sugars, fatigue, weight gain, and less of an ability to…read more



Posted by in FitTip

GROCERY SHOPPING Not everyone loves grocery shopping but it needs to happen, the more often the better.  Here are some tips to make your trip a healthier one: Eat prior to shopping, you’ll be less likely to make poor decisions. Shop on the perimeter of the store, the middle is where the highly processed foods sit. Use a list and stick to it. Read labels (ingredients listed first make up the largest content). Buy perishable food items, the shorter the shelf life the healthier. Buy fruits and vegetables, preferably fresh, but frozen and canned are good alternatives. Leave…read more



Posted by in FitTip

BREAK EVEN! Your goal this year is to weigh the same after this weekend as you do today!  Thanksgiving is a brutal holiday for anyone trying to lose weight, but you do have options to survive. Find an activity for before or after dinner and make it a family tradition. (ex/sign up for the Northwest Arena Club 5K fun run, a local pilates or a yoga class) Help out at a local food drive or charity event. Get a quick 20-min workout in to spike the metabolism. Drink water before and during dinner,…read more