Healthy Lifestyle Resources
Bozeman Health offers comprehensive “Healthy Lifestyle Resources” aimed at promoting overall well-being through evidence-based interventions. Their Lifestyle Medicine program, led by Dr. Joe Sofianek, focuses on six key areas: whole food, plant-based nutrition; regular physical activity; adequate sleep; stress management; moderation of risky behaviors; and fostering healthy relationships. This 12-month program includes initial consultations, coaching visits, and specialized therapy sessions to support sustainable lifestyle changes.
Resources for a Healthy Lifestyle
What is Lifestyle Medicine?
- What is Lifestyle medicine. 6 Pillars
- Click here for Dr. Sofianek’s Medical Minute
- Forks over knives: https://www.forksoverknives.com/wellness/what-is-lifestyle-medicine/
6 Lifestyle Medicine Pillars
Whole food plant predominant eating
- ACLM Food as Medicine Jumpstart
- Forks over Knives: Online Whole Food Plant Based Eating resource
- Dr Michael Greger’s book “How Not to Die”
- Old Ways “Mediterranean Diet”
Physical Activity
How Much and How to Begin
- ACLM 6 Pillars. Physical Activity
- Metabolic equivalent (MET): Pick the best exercise for longevity. (whyiexercise.com)
- What’s your move? (health.gov)
Outdoors
Indoors
- Belgrade Senior Center classes Activity Calendar | Belgrade, MT (belgrademt.gov)
- Bozeman Senior Center Activities (bozemanseniorcenter.org)
- The YMCA – Silver Sneakers GALLATIN VALLEY YMCA or SilverSneakers
- The Ridge Athletic Club – Silver and Fit – for State Farm and Cigna Health Insurance Ridge Athletic Clubs – Bozeman Montana
Online
- Chair Exercises & Fitness Workout Programs for Seniors – Sit and Be Fit
- Weight Training for Beginners & Seniors // 20 Minute Workout to Build Strength (YouTube.com)
- Beginner 1 Mile Walk | Walk at Home (YouTube.com)
- Beginner Total Body Workout – Gentle Total Beginner Total Body Workout (YouTube.com)
- Free Beginner Workout Plans At Home | Nourish Move Love
- 20-Minute Strength Workout With Dumbbells (YouTube.com)
- 14 Strength and Balance Exercises for Seniors | PDF | Lifeline
Balance
- STEADI Balance Self-Assessment Brochure – Stay Independent_I (cdc.gov)
- Chair Rise Exercise (cdc.gov)
- What You Can Do To Prevent Falls (cdc.gov)
- Exercises to Help You Get Up From the Floor (youtube.com)
Aquatics
- Eagle Mount Bozeman (must have Dr. Approval and a medical dx)
Sleep
Stress Management
- ACLM 6 Pillars. Stress Management
- Insight Timer — #1 Free Meditation App
- 20-Minute Strength Workout With Dumbbells (YouTube.com)
- Calm – The #1 App for Meditation and Sleep
Healthy Social Connections
- ACLM 6 Pillars. Healthy Social Connections
- Lonliness and Socail Isolation. Good article from Helpguide.org
- BWAGs – Bozeman Women’s Activities Groups
Volunteer Opportunities
- Home : Befrienders of Bozeman
- Home – Big Brothers Big Sisters of Big Sky Country
- Retired Senior Volunteer Program – The HRDC
- Volunteer | Gallatin Valley Food Bank
- Volunteer — Fork & Spoon
- Volunteer Opportunities | Bozeman Health
- Volunteer – Heart of the Valley Animal Shelter
Avoidance of Risky Substances
- ACLM 6 Pillars. Avoidance of Risky Substances
- Partnership to End Addiction (drugfree.org)
- Rethinking Drinking | NIAAA
Podcasts
- Nutrition Facts with Dr. Greger
- The Doctor’s Farmacy– Podcast – Mark Hyman, MD
- 10% Happier with Dan Harris Podcast – Apple Podcasts
- The Exam Room Podcast
Books
- HOW NOT TO DIE, an instant New York Times Best Seller
- Day Hikes Around Bozeman, Montana (Paperback) | COUNTRY BOOKSHELF
- Undo It!: How Simple Lifestyle Changes Can Reverse Most Chronic Diseases: Ornish M.D., Dean, Ornish, Anne:
- Book – The Plant Fed Gut | Empower Your Health | Dr. Will Bulsiewicz
- The Blue Zones Kitchen: 100 Recipes to Live to 100
Documentaries
- Watch You Are What You Eat: A Twin Experiment | Netflix Official Site
- Blue Zones Netflix Documentary – Blue Zones
- Forks Over Knives
Cookbooks
- The Blue Zones Kitchen: 100 Recipes to Live to 100
- PlantYou: 140+ Ridiculously Easy, Amazingly Delicious Plant-Based Oil-Free Recipes
- The Complete Book of Plant-Based Cooking | Shop America’s Test Kitchen
- The Complete Mediterranean Cookbook | Shop America’s Test Kitchen
- Vegan Cooking for Two | Shop America’s Test Kitchen
- The Complete Vegetarian Cookbook | Shop America’s Test Kitchen
