Clean Living Blog

Year: 2024

Essential Oils

Essential Oils

Our team specializes in supplementing your healthy lifestyle with essential oils that are customized to you. Your symptoms and lab results will reveal which food, fitness, and supplements should accompany your lifestyle for best results. We provide weekly classes that our members love so they can learn how to help themselves. Our practice members love learning ways to boost immunity with oils like oregano or rosemary that are antiseptic when diffused or used to clean surfaces. Whether it be to balance hormones, improve digestion, reduce anxiety, or some other ailment, our experts will add customized essential oil recommendations into your routine as one of the many ways we target the problems you’re facing. Ingesting oils is not recommended unless it is of food-grade quality and safe for ingestion. Topical use is helpful although can be dangerous if not applied with the appropriate carrier oil. Making your own cleaning products is another fun way to use oils instead of exposing yourself to carcinogenic, dangerous chemicals. Essential oils are a helpful adjunct, but rarely the sole intervention in a plan of care. Be sure to get a comprehensive evaluation with our team to know which oils are safe for you.

Nutrition Education

Wondering What to Eat After that Killer Workout?

Your post-workout meal can make a big difference in recovery and results. You need fuel to function, and you need to function to see successes.

Remember these quick tips next time you reach for a post-exercise nosh:

1. After breaking a sweat, your muscles crave protein for repair and growth. Opt for lean sources like chicken, fish, hemp tofu, or plant-based options.

2. Carbs are your energy replenishers. Whole grains, sweet potatoes, or fruits help restore glycogen levels for your next workout.

3. Don’t forget to hydrate!

4. Balance the above options for best results! A protein smoothie with fruits and veggies can do wonders.

5. Try to refuel within 30 minutes to 2 hours post-workout for optimal recovery.

Remember, your body is your temple, and the right nutrition is your secret weapon!

Want to make sure you’ve got the best exercise and nutrition plan for your unique needs? Contact our team!

A woman in athletic wear leans forward with hands on knees, catching her breath in a park setting.
Nutrition Education

Thyroid Disorders

Your thyroid is more important than you may think. This butterfly-shaped gland delivers hormones to your entire body through your bloodstream! These hormones regulate your metabolism, heart health, body temperature, and muscle strength. Hypothyroidism (underactive thyroid) occurs when your thyroid does not produce enough hormones. Those who experience this condition tend to endure constipation, hair loss, depression, muscle loss, weight gain, infertility, and fatigue. Conversely, hyperthyroidism (overactive thyroid) can result in rapid weight loss, muscle fatigue, and an irregular heartbeat.

Those with an unhealthy thyroid can utilize food to regulate their hormones. Our team at Holistic Wholeness Institute helps practice members in finding a regimen for a balanced body. First, we conduct a comprehensive evaluation. Then, we conduct comprehensive functional medicine tests to truly understand what is wrong. Then, we incorporate functional nutrition and fitness based on these test results.

Here are some of the nutritional aspects that our thyroid-focused methods are centered around:

Iodine

Having a sufficient amount of iodine is quintessential for a healthy thyroid. Foods rich in iodine include:

  • Seaweed/nori
  • Cod
  • Prunes
  • Eggs
  • Iodized salt
Our team at Holistic Wholeness Institute helps practice members in finding a regimen for a balanced body

Our team ensures that practice members are getting a proper amount of iodine for their daily requirements. Too much iodine in one’s diet results in hyperthyroidism! We help patients understand the specific amount of iodine that their body requires. Some individuals ingest enough iodine and still have thyroid issues. An expert can get to the root of the problem with an effective, functional approach to find out where the missing piece is in the puzzle.

Vitamin D

Studies have shown that those who suffer from thyroid-related diseases tend to lack Vitamin D. The Vitamin is vital for regulating phosphate and calcium throughout the body. This is what protects your bones, teeth, and muscles. As energy tends to lack with hypothyroidism, an adequate amount of Vitamin D can boost your strength! Spending enough time in the sun each day supports your daily requirement for this nutrient. However, in those gloomy winter months, this remedy isn’t feasible for everyone. Therefore, Vitamin D should be supplemented with food as well! Our practice members at Holistic Wholeness Institute get a sufficient amount of this nutrient with oily fish, mushrooms, eggs, and fortified foods!

Exercise

Our team motivates our patients with thyroid-related issues to implement daily gentle exercise into their routines. Individuals benefit from activity to boost energy and regulate their moods, but we don’t want them jumping into a CrossFit class right away! Those with hyperthyroidism may have an irregular heartbeat and lose weight quickly. Gentle workouts can help boost energy and endorphins without posing a risk. Those with hypothyroidism tend to lack energy and may not have been motivated to exercise on their own. Jumping into an intense workout regimen may shock their system. Easing into a training routine can set these patients up for success in the long term.

Some of the exercises we recommend for patients with thyroid-related issues include:

While it may be challenging to cure your thyroid-related illness, we can help regulate your thyroid with good nutrition and lifestyle habits. Above all, our team will help set you on a balanced diet that will help stabilize your hormones. Set up an appointment with us for a consultation on how we can help you manage this condition naturally!

Detoxification

Detoxification

Detoxification is a scary word for a lot of people. Detoxification is simply the process in which toxins are removed from the body. This is different for each individual. During a comprehensive evaluation, we will uncover the level of disease (”dis-ease”) in the body and where to start. For some individuals, simply working inflammatory foods out gradually and slowly working anti-inflammatory foods in is the first step. For advanced individuals, a higher level of detoxification may be warranted. Regardless, slow and steady wins the race. Dangerous, extreme and challenging detoxifications are not recommended. Meeting with our experts to guide you through the safe, supervised, gentle process that’s right for you is important. Sometimes, cutting back is just as good as cutting out for someone. Think of cleaning out your house: to clean the attic, garage, and basement all in one day thoroughly would be exhausting. However, a little bit each day, or each week, is the key to success. Our bodies accumulate toxins from our polluted environment or food sources. We also accumulate toxins when we are under stress. It’s important to work with an expert that conducts a comprehensive evaluation of where you are, and where you want to be, to help you feel your best. Working with you gently, safely, and sustainably is the key to long-term lifestyles the last. Book your free 15 minute consultation today! Call us 732.813.1133 or email us at info@holisticwholenessinstitute.com to learn more.

Medical Sound Healing

Medical Sound Healing

Medical Sound Healing by Linda Alario at the Holistic Wholeness Institute

There are scientifically proven meditations that can help you on your way to success if you struggle with any of the following issues:

  • Better Health: You want to heal your body or work on preventing disease.
  • Dream Body: You’re working hard, eating right and exercising… but still you’re not seeing the results you want.
  • Anxiety, Overwhelm, Chronic Procrastination and Feeling STUCK: You want to feel peace and calm, make progress towards your goals… but you keep finding yourself in an unhealthy cycle that you desire to break free from!
  • Emotional Stability: You’ve gone through a heartbreak, loss, divorce and you’re having trouble stabilizing your emotions to recapture your purpose and joy.

Our experts in medical sound healing are a great adjunct to any lifestyle plan to supplement your healing journey.

Fitness

Fitness

Physical fitness is different for each individual. During our comprehensive evaluation, we will understand the level that you are currently able to perform and gather information about your fitness goals. Some people are elite athletes and want to get back to high levels of physical achievement. They want to break their personal records. Some individuals can’t even get out of bed!

The Holistic Wholeness Institute treats kids too!
We treat kids too!

Understanding how to bridge the gap between where you are and where you want to be is what we specialize in. We are experts in coaching people through the baby steps that are needed to achieve the end goal. We believe progress, not perfection is the key to success. Working with you one on one through the setbacks and challenges that will arise is the key to long-lasting lifestyle habits that can sustain you long-term. Creating a lifestyle that lasts and customizing this to each unique individual is what makes us successful with each practice member that we work with. Evaluating your case in depth, getting to the root cause of the problem with the right Functional Medicine testing, implementing the right nutrition program for YOU are the first steps to help you have more energy so that you want to exercise! Having a system for success that works is what we are known for to help YOU live your best life. Book your free 15 minute discovery call today to learn more. Call 732.813.1133 or email info@holisticwholenessinstitute.com now.

Nutrition Education

Nutrition for Hormonal Issues

There are a wide array of hormonal issues in both women and men. Adolescents are notorious for struggling, only to have their symptoms masked and usually worsen later in life. Unaddressed problems typically get worse over time and show up as a tougher menopause, enlarged prostate, or cancer in the worst case scenario. While thyroid issues are one type of hormonal problem, sex hormones are a completely different issue. Hormones are very complex and the right comprehensive testing is warranted to get to the root of the problem and overcome it for good.

There are a wide array of hormonal issues in both women and men. 

Heavy or irregular periods are one hormone issue that most women suffer with during their menstruating years. This is not normal or healthy. Masking it with the birth control pill only ignores the issue until it screams at you even louder with a more life-threatening issue, such as severe endometriosis, fibroids, or cancer, needing surgery and more pharmaceuticals later. Masking the pain ignores the problem and understanding what is going on is the first step to getting help. A comprehensive evaluation with our experts will determine what type of treatment you will need and how long it will take. Each and every case is unique. Since health insurance covers pharmaceuticals and surgeries, prevention and overcoming these issues for good is not deemed medically necessary by most pharma-funded insurance plans. We know it is necessary to help you achieve health, not managed sickness, so getting access to our care is made affordable for those that cannot pay up front for our much-sought after services.

Hot flashes, weight issues, brain fog, difficulty sleeping and low libido are common symptoms of menopause or perimenopause (the time around menopause where you still may be menstruating). These are not things you should just suffer with or take a synthetic pill to mask if you truly want to be healthy, not appear healthy. We believe giving a pill that comes with side effects or dangerous future consequences should not be the first line of defense. We work with you on your diet, lifesytle, and nutriceuticals (herbs, vitamins, minerals) that can help you to overcome these issues and prevent future ones!

Men suffer menopause, also, hence the word “men” in the word! Low testosterone is not the only thing they may face. Giving hormones is not always the answer as sometimes the body gets lazy and will need more and more of it, like any drug, to get a “hit”. We believe correcting the underlying issue after comprehensive labs are run is the key to long-lasting success.

Book a consultation today so we can learn more about what’s going on and help you to THRIVE, not just survive. You deserve to live your best life with your loved ones!

Functional Medicine

Tired of Stubborn Belly Fat that Won’t Budge?

There may be many reasons why you have excess fat on certain areas of the body: inflammation, gut infection, hormonal imbalance, or simply genetics. Functional medicine takes a different approach to health:

It delves deep into the underlying causes of belly fat, like hormonal imbalances or gut health issues.

Functional Medicine creates a custom plan based on your body’s unique needs, addressing nutrient deficiencies, underlying conditions, and inflammation.

It focuses on stress reduction, sleep quality, and exercise to support overall well-being so your body can focus on other, extra efforts (like toning).

By targeting the root causes, it offers long-term solutions for sustainable results and a healthier, happier you!

Explore functional medicine and what it can do for you! Reach out to our team!

Mindset and Motivation

Mindset and Motivation Coaching

Our team recognizes it’s not easy to stay motivated. We pride ourselves in regularly supporting our members with a daily dose of motivation and support to ensure that they reach their goals. Weekly motivation classes and outside support from us helps our members to stay engaged with their goals throughout their plans of care. We have found that most doctors’ offices have you wait for extremely long periods of time in a waiting room with sick people coughing down your throat and then provide a few, rushed minutes of jargon in another language that is hard to understand. Medical terms can often feel like another language with the big, scary, long names for various conditions. While there are exceptions to this and some doctors will sit with you to explain what’s going on, most members love that we coach them until they get results, every step of the way. Doctors through traditional insurance plans do not have time to do this. Not only explaining what’s happening but how to help you is important. Helping you stay engaged to stick with your lifestyle changes is also crucial to long-term success. Breaking bad habits and forming new ones often stems into deeply rooted behaviors that need addressing. Supporting you emotionally, mentally, physically and spiritually is the key to help you thrive as a whole person. Book a free 15 minute consult with our team to learn more.

Nutrition Education

Nutrition for Fibromyalgia

Fibromyalgia is a widespread yet misunderstood disease. Total-body aches and extreme fatigue are often misdiagnosed or disregarded since there is no specific test for this condition. Unfortunately, there is no pharmaceutical cure for Fibromyalgia at this time. However, proper nutrition, exercise, and healthy habits can help alleviate pain and improve the symptoms. Our nutrition team at Holistic Wholeness is here to discover which specific foods trigger inflammation and which foods give you the energy you need to keep up with your dynamic lifestyle. We use comprehensive testing to find food sensitivities and root causes of your specific inflammation. We will formulate your individualized diet plan to help ease these symptoms so you can enjoy life’s precious moments fully focused and pain-free. We also do comprehensive testing to get to the root cause of the problem, instead of masking the symptoms with synthetic drugs.

Individuals with Fibromyalgia should focus on a nutritional regimen with:

Energy Supporting Foods

One of the tell-tale signs of Fibromyalgia is severe exhaustion. Eat high-quality proteins that support sustained energy. This includes plants, organic eggs, chicken, lentils, fatty fish, nuts and seeds! In addition, ensure you are consuming a well-rounded diet filled with fruits and vegetables. Individuals with fibromyalgia may be used to eating foods high in sugar and drinking caffeine for energy, but these culprits result in crashes.

Avoid Gluten Products

Foods with gluten tend to make people feel sluggish and increase inflammation. This is the last thing those with Fibromyalgia want! When individuals avoid gluten, they also tend to cut out a significant amount of the processed foods that aggravate symptoms. This study examined non-celiac subjects whose pain significantly improved when following a gluten-free diet. Try switching unhealthy processed foods with anti-inflammatory foods such as green leafy veggies or a serving of nuts.

Consider Avoiding Foods High in FODMAPs

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These hard-to-digest foods are typically found in additives but can also naturally occur! Some of the foods high in FODMAPs include cruciferous vegetables (such as broccoli and cauliflower), dairy, high-fructose corn syrup, and wheat. When you connect with our team at Holistic Wholeness, we will work with you to understand which foods trigger your inflammation. Then, we will introduce certain foods back to your regimen so you can still enjoy tasty meals without experiencing body aches or mental fog.

Fibromyalgia symptoms can be improved when following an overall healthy lifestyle, especially when you emphasize healthy nutrition and exercise. Our nutritional team at Holistic Wholeness is here to help you curate the precise plan for you to help relieve your symptoms to get you back to living a pain-free and active lifestyle again. Call our office today to set up an appointment if you are experiencing these symptoms. We will discuss your unique needs and concerns before going over your comprehensive nutritional plan.

Nutrition Education

Nutrition for Cancer

Proper nutrition during cancer treatment is vital for retaining strength and energy. Trying your best to fuel your body with nutrient-dense foods can help ease the effects of treatment and fight infection. However, your diet regimen might look different before, during, and after treatment, and you may have varying appetite levels. Our team here at Holistic Wholeness is here to support you throughout this time and develop your individualized plan based on your type of cancer and treatment.

Each person is different, but our nutritional plans for cancer patients focus on:

Eating the Right Amount of Calories For You

40% of patients report noticeable weight loss after they are first diagnosed with cancer. Losing weight is also very prevalent during treatment. Getting enough calories throughout the day supports you with the energy you need to help fight this disease and reduce the side effects of treatment. If you need to avoid weight loss during treatment, try implementing healthy snacks between meals and eating calorically dense recipes.

Some individuals who are obese may need to lose weight for their treatment. It is most beneficial to lose weight sustainably in these circumstances to keep up your stamina. Whether you need to be in a caloric surplus or deficit, we will develop a specialized nutritional plan to give you the strength you need.

Comprehensive testing to uncover the root causes and contributing factors to your health issues is a critical part of our plan to help prevent recurrences and to maximize quality of life

Eating Plant-Based Foods

The American Cancer Society suggests implementing more plant-based foods into your regimen to avoid extra inflammation in your body. When you consume plants, they produce phytochemicals that can protect cells from damage and reduce inflammation.

The Importance of Protein

Protein is the macronutrient that our bodies need for maintaining, repairing, and growing muscles and connective tissues. Losing muscle or muscle wasting is a common side effect of cancer and treatment. Ensuring that you are getting enough exercise and protein in your diet each day reduces the risk of losing muscle and keeping a healthy weight. The rule of thumb for the amount of protein that is sufficient is .8 grams per kilogram of bodyweight (1kilogram = 2.2 pounds). However, each patient is different, and our team will develop a specific regimen to ensure you’re getting an adequate amount of protein-based on the type of cancer and treatment.

Your program is individualized, so there is no cookie-cutter approach to eating for all individuals. Comprehensive testing to uncover the root causes and contributing factors to your health issues is a critical part of our plan to help prevent recurrences and to maximize quality of life. Call our office for a consultation to go over an individualized nutritional plan that works best with your type of cancer and treatment. Our team is here to support you throughout this process!

Nutrition Education

Functional Nutrition for Lyme Disease

Lyme Disease is one of the most common vector-borne diseases in our country. Around 300,000 individuals are diagnosed with Lyme Disease each year in the United States alone! This chronic disease is transferred by infected black-legged ticks carrying the bacteria Borrelia mayonii. If caught early, Lyme Disease may respond with oral antibiotics. However, those who experience chronic Lyme Disease suffer from a wide range of symptoms such as fatigue, muscle pain, and neurological issues. In these cases, lifestyle habit changes are best to alleviate discomfort.

Dietary changes can help ease chronic Lyme Disease symptoms and supply you with lasting energy. The Holistic Wholeness Team provides practice members with an individualized nutritional plan to boost immunity and reduce inflammation.

To expedite the patient’s healing process, some of the recommendations we cover in our nutrition plans may include:

Anti-inflammatory Foods

Reducing foods that trigger inflammation in your diet is the first step on the path to restoring health. Common inflammation-causing foods include:

  • Gluten: bread, baked goods, beer
  • Dairy: ice cream, milk, yogurt, cheese
  • Processed Foods: chips, fast food, deli meats
  • Refined Sugar: sodas/juices, cereals, candies, processed snack foods

Replace these culprits with anti-inflammatory foods packed with nutrition. Add antioxidant-packed berries, fatty fish, creamy avocados, and selenium-rich mushrooms into your diet! In addition, our team recommends seasoning meals with turmeric and cracked black pepper for extra detoxification.

Borrelia mayonii brings inflammation into the body. So when you regulate what you eat, you can ease your symptoms.

Immunity Boosters

Those with Lyme disease need to keep their immune system strong. Supply your body with foods that support healthy gut flora. A balanced microbiome can lead to decreased inflammation and increased energy. Fermented foods and a wide range of fruits, vegetables, and legumes feed a healthy and happy gut.

Fueling Energy

The in-depth analyses we use find signs and symptoms of chronic Lyme and their co-infections that can mimic Lyme

Fogginess, fatigue, and cognitive impairment are common side effects of Lyme Disease. Individuals should be sure that they are eating enough calories throughout the day to supply them with the strength they need. Foods with Omega-3 Fatty Acids like wild salmon are a great source of clean energy. Our team may recommend that you pair your salmon with a complex carb like sweet potatoes to provide you with steady energy throughout your day.

Treating Lyme Disease early with oral antibiotics can be beneficial for some individuals to avoid permanent symptoms. When this isn’t an option or is ineffective, lifestyle changes and good nutrition can balance inflammation in the body. Functional testing is crucial to uncover if Lyme disease is truly present as not everyone sees a tick or bulls-eye rash. Chronic Lyme is the most common type of Lyme that we see because it often does not show up on a traditional Lyme lab. The in-depth analyses we use find signs and symptoms of chronic Lyme and their co-infections that can mimic Lyme. Schedule a consultation with us today to relieve symptoms of chronic Lyme disease naturally!

At Holistic Wholeness Institute we relieve symptoms of chronic Lyme disease naturally!
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