https://www.vitalitywenatchee.co/blog daily 0.75 2025-03-16 https://www.vitalitywenatchee.co/blog/mashed-potatoes-with-mushrooms-and-brussels-sprout-56lah monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934632-PZ1YCBVG6Y1Q2VBDYECC/image-asset.jpeg Blog posts - Mashed potatoes with mushrooms and brussels sprouts https://www.vitalitywenatchee.co/blog/beet-salad-ya4sp monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934615-LZ7VGHRV0OR9SBFOEY8G/image-asset.jpeg Blog posts - Winter beet salad https://www.vitalitywenatchee.co/blog/golden-milk-cc2kx monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934598-RZ7EHIPWOI6HO0ZLWF05/image-asset.jpeg Blog posts - Golden milk https://www.vitalitywenatchee.co/blog/carrot-tahini-syk6w monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934571-5I0E5BV5JBX9IT92XROA/image-asset.jpeg Blog posts - Roasted carrots with walnuts and tahini https://www.vitalitywenatchee.co/blog/watermelon-salad-lj4p3 monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934549-M99ET0EZR8VDPU7XBEPP/image-asset.jpeg Blog posts - Watermelon and feta salad https://www.vitalitywenatchee.co/blog/spinach-mg8yf monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934524-F3URDSQ0EEKJRKGO9B11/Stocksy_comp_2263541.jpg Blog posts - Spinach and persimmon salad https://www.vitalitywenatchee.co/blog/face-mask-y8mdx monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934501-1T3I8OKX5VQT3GYQA3R2/image-asset.jpeg Blog posts - Energizing face mask https://www.vitalitywenatchee.co/blog/salmon-power-adstx monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934480-89C8FGPHGHQ6O80UET2M/Stocksy_comp_1276830.jpg Blog posts - Salmon power bowl https://www.vitalitywenatchee.co/blog/fruit-yogurt-k3sf7 monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934382-FMQLSC1BJJYKMT65EA5K/Stocksy_comp_2610683.jpg Blog posts - Fruit and yogurt bowl https://www.vitalitywenatchee.co/blog/pea-goat-cheese-crostini-hprzp monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934349-UH5296AB71Y7C6A2OE0O/Stocksy_comp_1615401.jpg Blog posts - Pea and goat cheese crostini https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934353-C71YBL0B77GX6Q5AC72T/Stocksy_comp_1615401.jpg Blog posts - Pea and goat cheese crostini https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934359-VPLG7PI88LKF40LJH1TS/Stocksy_comp_2054574.jpg Blog posts - Pea and goat cheese crostini https://www.vitalitywenatchee.co/blog/avocado-toast-88yp4 monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934305-IDXTVTOKU0D4JDFBX13T/Stocksy_comp_1953842.jpg Blog posts - Avocado toast https://www.vitalitywenatchee.co/blog/ginger-soda-ytbte monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/624b503ace400d19b18a9fa8/1649102934324-J7296LKO6E5QYJYWGIS5/Ginger+Soda Blog posts - Ginger soda https://www.vitalitywenatchee.co/blog/category/Recipe monthly 0.5 https://www.vitalitywenatchee.co/blog/category/Wellness monthly 0.5 https://www.vitalitywenatchee.co/blog/tag/Beauty monthly 0.5 https://www.vitalitywenatchee.co/blog/tag/Breakfast monthly 0.5 https://www.vitalitywenatchee.co/blog/tag/Autumn monthly 0.5 https://www.vitalitywenatchee.co/blog/tag/Winter monthly 0.5 https://www.vitalitywenatchee.co/blog/tag/Dinner monthly 0.5 https://www.vitalitywenatchee.co/blog/tag/Summer monthly 0.5 https://www.vitalitywenatchee.co/blog/tag/Skin monthly 0.5 https://www.vitalitywenatchee.co/blog/tag/Drink monthly 0.5 https://www.vitalitywenatchee.co/blog/tag/Snack monthly 0.5 https://www.vitalitywenatchee.co/blog/tag/Spring monthly 0.5 https://www.vitalitywenatchee.co/vitalityblog daily 0.75 2024-08-31 https://www.vitalitywenatchee.co/vitalityblog/9rruygbkuhlzvlq9bwew5w52pfyv69 monthly 0.5 2024-08-31 https://www.vitalitywenatchee.co/vitalityblog/reading-your-dexa-report monthly 0.5 2024-08-31 https://images.squarespace-cdn.com/content/v1/6487911a4d846c66ca44d154/dbb17dd1-84d9-4b38-8c70-b877c1177abe/Whole-Body.jpg Blog - Interpreting Your DEXA Using the definitions above, you can assess bone density on the bone density print out. Clients under the age of 35 will have a Z score but not a T score on their reports and this box is shades of blue. Clients over 35 will have the stop light pattern box as above, and both T and Z scores https://images.squarespace-cdn.com/content/v1/6487911a4d846c66ca44d154/89800b85-77bc-4344-bf09-0af8646618ff/Body-composition-results-showing-a-graphical-body-scan-with-different-colours-according.jpg Blog - Interpreting Your DEXA - Heat map: bone, muscle and fat color coded to show actual distribution in your body. Color guide is under the pictures. Body composition results: Each part of the body broken down to grams of fat, grams of muscle and bone, percent total mass and numbers matched against peers (AM) and a healthy 25 year old (YN) Percent fat total is your body fat percentage. Body % percentage plot: Your body fat percentage plotted against your peer group for age and demographics BMI: Body mass index which takes total weight and divides by height. This does not take body composition into account. Adipose Indicies: Your fat numbers. The numbers we look at in this box are total body % fat, android/gynoid ratio, and Est VAT Area. Android/gynoid ratio is optimal when <0.8 for women and <1.0 for men. This is the apple/pear shape indicator. VAT area is the visceral adipose fat indicator. Less than 100 is optimal. 100-160 is at risk and over 160 is high risk for cardiovascular disease and metabolic disease. If less body fat to height is your goal, you want to see a lower number in the AM category with total body % fat. Lean Indicies: Your muscle numbers. Lean muscle/height is your muscle mass divided by height. Ideally, the AM number will be higher, to indicate high muscle mass compared to height. However some people do not put on muscle mass as easy as others. They may have a lot of muscle for their frame and we can assess this using ALMI to determine muscle mass density. ALMI index is the amount of lean mass compared to height and is a strong indicator of longevity. In women, we like the index (result) >5.5 and in men, over 7. DEXA is extremely low radiation and safe to do monthly though most people’s body composition does not change that quickly. 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