Year: 2024
Wellness is the complete integration of your mind, body, and spirit. It is the realization that everything we do, everything we think, everything we feel, and everything we believe has an effect on our state of well-being.
Give our office a call today to explore how we can support you on your integrative health journey.
Do You Rely on Melatonin for Better Sleep?
Melatonin is a hormone naturally produced by the pineal gland in the brain. Best known for regulating the sleep-wake cycle (circadian rhythm), it’s commonly used as a supplement by those struggling to catch some Zs. But is it safe to take melatonin every night?
Darkness triggers melatonin production, signaling your body to prepare for sleep. When this process is disrupted, it can negatively affect not only your sleep but also your reproductive hormones and inflammation levels. Here are some common factors that can throw your melatonin out of sync:
Melatonin helps you wind down by blocking the signals that keep you awake. The good news is that high-quality supplements generally don’t interfere with your body’s natural melatonin production. However, it’s always wise to consult a holistic healthcare provider to determine the right dosage and timing for your needs.
Curious about other supplements that could enhance your wellness journey? We’re here to guide you! Make an appointment today!
Are you experiencing shifts in mood, thought patterns, behavior, or emotions? These changes can be caused by hormonal imbalances, past traumas, genetics, or lifestyle factors.
If you’re noticing signs of mental illness, it’s important to reach out to a licensed professional for support and guidance.
At our office, we take a natural and holistic approach to explore any physical factors that may be affecting your emotional and mental well-being. For mental health concerns like depression, stress, and anxiety, an integrative approach can be particularly effective. By focusing on nutrition, stress management, and lifestyle changes, it supports the whole person—mind, body, and spirit. While mental health is a key area for integrative medicine, many other conditions, both physical and emotional, can benefit from this well-rounded, personalized approach.
We’re here to support you on your journey to better health.
Have you been experiencing unexplained physical, mental, or emotional fatigue?
These could be signs of a vitamin D deficiency! With many people spending less time in the sun, low vitamin D levels have become increasingly common.
Here are some key symptoms to watch for if you suspect you may need more vitamin D:
Other indicators may include unexplained hair loss and excessive sweating. If any of these symptoms sound familiar, it’s worth consulting with a holistic health provider to identify the root cause.
Our office is here to help uncover the underlying causes of deficiencies, recommend natural supplementation, and close nutritional gaps. Reach out to learn more!
Autoimmunity happens when your immune system mistakenly targets and damages your own tissues, treating them like intruders. Often, autoimmune conditions start silently—meaning damage occurs before you even notice any symptoms.
There are over 80 identified autoimmune diseases, affecting 1 in 5 people, with the majority being women. In some cases, symptoms can persist for years or even decades before a diagnosis is made. Be on the lookout for signs such as:
The good news? Functional medicine can help! With advanced lab testing, we can screen for autoimmunity and provide personalized guidance, including an anti-inflammatory diet, balanced blood sugar strategies, gut healing protocols, toxin reduction, and stress management.
These steps not only help prevent autoimmune diseases but also manage symptoms and address the root causes of your health concerns. Curious about how we can support your journey to better health? Contact our functional medicine team today!
Adrenal fatigue may not be a recognized medical diagnosis but the symptoms can feel all too real. Are you dealing with:
…and have been told there’s “nothing wrong”? It might be time to dig deeper.
Adrenal fatigue can occur when the HPA (hypothalamic-pituitary-adrenal) axis is out of balance, leading to cortisol levels that are either too high or too low. This disruption is often triggered by chronic stress or underlying health conditions that affect hormone regulation.
Functional lab testing goes beyond standard tests by using tighter ranges and more specific markers to uncover what’s really happening in your body. With the right insights, you can benefit from herbal remedies, nutritional adjustments, or lifestyle changes to help restore balance and support your HPA axis.
Feeling stuck with unexplained symptoms? Call our office today for a detailed testing and personalized plan to help you feel your best again!
The “Dirty Dozen” is a list of fruits and vegetables, compiled by the Environmental Working Group (EWG), that you should eat organically to minimize your exposure to pesticides.
By opting for organic versions, you can significantly reduce your exposure to these harmful chemicals while also supporting sustainable farming practices.
Below, you’ll find the “Dirty Dozen” list, alongside the “Clean Fifteen,” which highlights produce with the lowest pesticide residues.
DIRTY DOZEN
CLEAN FIFTEEN
While the “Dirty Dozen” list can be alarming for consumers, it’s important to understand the overall benefits of eating fruits and vegetables, regardless of how they’re grown. Research consistently shows that the health advantages of consuming a diet rich in plant-based foods far outweigh the risks associated with pesticide exposure. Still, choosing organic for certain items on the “Dirty Dozen” list offers peace of mind, particularly for those concerned about long-term exposure to chemicals commonly used in conventional farming.
In contrast, the “Clean Fifteen” list includes fruits and vegetables that typically have lower pesticide levels, even when grown conventionally. This makes it easier for budget-conscious shoppers to prioritize which items to buy organic. For example, avocados and sweet corn, which top the list, have thick skins or husks that act as barriers, helping to shield the edible parts of the produce from pesticides.
Additionally, the use of organic farming practices doesn’t just benefit consumers; it also supports environmental health. Organic farming often relies on natural pest control methods, crop rotation, and composting, which can improve soil health, promote biodiversity, and reduce the overall impact of agriculture on ecosystems. By choosing organic options where possible, you’re not only making a choice for your personal health but also contributing to a more sustainable and eco-friendly food system.
Ultimately, whether you decide to buy organic or not, increasing your intake of fresh fruits and vegetables is one of the best decisions you can make for your health. The “Dirty Dozen” and “Clean Fifteen” lists simply offer a guide to help you make more informed choices, ensuring that you get the most nutritional value from your meals while minimizing potential risks.
Here’s a 3-day detox meal plan tailored to be autoimmune-friendly and compliant with functional medicine principles. This plan emphasizes anti-inflammatory, nutrient-dense foods while avoiding common triggers for autoimmune symptoms.
Green Smoothie Bowl
Quinoa and Veggie Salad
Baked Salmon with Asparagus and Sweet Potatoes
Chia Pudding with Berries
Chicken and Avocado Lettuce Wraps
Zucchini Noodles with Pesto and Grilled Chicken
Turmeric Smoothie
Butternut Squash Soup
Turkey and Vegetable Stir-Fry
This plan aims to support the body’s natural detoxification processes, reduce inflammation, and provide comprehensive nutrition to aid in the management of autoimmune conditions.
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.
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!
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:
Having a sufficient amount of iodine is quintessential for a healthy thyroid. Foods rich in iodine include:
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.
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!
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 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.
There are scientifically proven meditations that can help you on your way to success if you struggle with any of the following issues:
Our experts in medical sound healing are a great adjunct to any lifestyle plan to supplement your healing journey.
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!
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.
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.
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!
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