Clean Living Blog

Year: 2025

Nutrition Education

Easy Moroccan Potato Salad – A Flavorful 20-Minute Side Dish

Moroccan Potato Salad is a simple yet flavorful dish made with fresh ingredients. It’s perfect for meal prep or a quick side dish, coming together in under 20 minutes.

Ingredients:

  • 3 pounds baby potatoes
  • ½ cup red wine vinegar
  • 1 medium red onion, finely chopped
  • ¼ cup extra virgin olive oil
  • 2 tsp salt
  • 1 tsp garlic powder
  • 1 tsp ground cumin
  • ⅓ cup flat-leaf parsley, chopped

Instructions:

  1. Cook the potatoes until tender.
  2. While the potatoes are cooking, chop the red onion and place it in a bowl. Pour the red wine vinegar over the onions and let them sit for 5–10 minutes (or longer) to mellow their sharpness.
  3. Once the potatoes are cool enough to handle, cut them into bite-sized pieces.
  4. Add the olive oil, parsley, and spices to the bowl with the onions and vinegar. Stir well.
  5. Mix in the potatoes and toss until evenly coated with the dressing.
  6. Serve immediately or chill in the fridge for 1–2 hours before serving for a refreshing touch.

This Moroccan-inspired potato salad pairs well with grilled meats, roasted vegetables, or as a light lunch on its own!

Functional Medicine

The Overlooked Connection Between ADHD and Hormones in Women

The Overlooked Connection Between ADHD and Hormones in Women

ADHD in women is often misunderstood, misdiagnosed, or completely overlooked. Unlike men, who typically exhibit more outward signs like hyperactivity and impulsiveness, women with ADHD often struggle internally—leading to misdiagnoses of anxiety, depression, or even PMS.

ADHD is a neurobehavioral condition that affects focus, impulse control, and cognitive function. Since female hormones influence brain chemistry, ADHD symptoms can fluctuate with major hormonal shifts, including:

  • Puberty
  • Pregnancy
  • Menopause

Many women with ADHD experience:

  • Trouble sleeping
  • Brain fog & difficulty concentrating
  • Chronic fatigue
  • Mood swings, anxiety, or irritability

Because estrogen plays a key role in dopamine regulation, lower levels can amplify ADHD symptoms. Recognizing these hormonal connections can be a game-changer for effective symptom management!

If you’ve been struggling in silence, it’s time to dig deeper. A functional approach can help identify the root cause and create a personalized plan for you.

Contact our office for support!

Mindset and Motivation

Simple and Effective Ways to Reduce Stress and Restore Balance

Feeling overwhelmed by life’s pressures? You’re not alone. Daily stress is common, but the good news is that simple, effective strategies can help lighten the load.

Here are a few ways to reduce stress and bring more calm into your day:

  • Prioritize restful sleep to recharge your body and mind.
  • Nourish yourself with whole, nutrient-dense foods to sustain energy levels.
  • Stay active—regular exercise is a powerful stress reliever.
  • Take breaks throughout the day to reset and regain focus.
  • Keep your space organized to minimize visual and mental clutter.
  • Make time for yourself, whether it’s reading, meditating, or taking a peaceful walk.
  • Practice deep breathing to calm your nervous system.
  • Set realistic goals—no one can do it all, and that’s okay.

With life’s fast pace and constant demands, stress can feel overwhelming. But by taking intentional steps, you can restore balance and regain control.

Ready to take charge of your health and well-being? Contact our office today!

Functional Medicine

Why Standard Check-Ups Aren’t Enough: The Power of Functional Lab Testing

How often does your doctor run tests?

A typical annual check-up may include a basic exam and routine lab work, but functional medicine goes much deeper. It focuses on identifying the root causes of symptoms and potential health issues—often before they even appear.

In functional medicine, we use comprehensive testing to get a clearer picture of your health, including:

  • Food sensitivity testing
  • Gut health analysis
  • Comprehensive blood chemistry panels
  • Chemical and metal sensitivity tests
  • Adrenal and hormone panels
  • DNA and genetic testing

These advanced tests don’t just show where your health stands today—they help predict where it’s headed, allowing us to take proactive steps before problems arise.

Our goal? To uncover and address the root cause of symptoms like fatigue, chronic pain, and unexplained inflammation—not just mask them.

Ready to take a deeper dive into your health? Contact us to learn more about functional lab testing!

Functional Medicine

Menopause and Weight Gain: The Truth Behind Midlife Changes

Did you know that nearly two-thirds of women are classified as overweight or obese by age 50? This number only increases as women enter their 60s. Many believe that weight gain during menopause is inevitable, but the truth is, menopause itself isn’t the primary cause.

While menopause brings hormonal changes, lifestyle factors play a much bigger role in midlife weight gain. Common habits such as:

  • Exercising less frequently or with lower intensity
  • Increased alcohol consumption
  • Poor dietary choices

…are far more influential in weight changes!

Excess weight is often a symptom of deeper imbalances rather than the root cause. Hormonal shifts, nutrient deficiencies, and mental health challenges can all contribute to weight gain, regardless of age.

Instead of blaming menopause, let’s focus on identifying and addressing the true factors behind weight gain to regain control of your health.

Ready to take a deeper look at your well-being? Contact us today to uncover what’s really going on with your body!

Functional Medicine

Struggling with Constipation? Here’s How to Get Your Gut Back on Track

Struggling with constipation? It might be more than just an inconvenience.

Constipation is typically defined as infrequent, hard-to-pass stools (fewer than three times a week). However, in functional medicine, optimal digestion includes 1–3 healthy bowel movements per day. Regular elimination is essential for detoxifying your body, helping to remove waste, excess hormones, and toxins. When constipation occurs, these substances can linger in your intestines and be reabsorbed into the bloodstream, affecting your energy, mood, and overall well-being.

Here’s how to support healthy digestion:

  • Increase fiber intake with whole foods like fruits, vegetables, and whole grains.
  • Stay hydrated to keep your digestive system moving smoothly.
  • Support gut health with omega-3s, vitamin D, and essential minerals.
  • Incorporate probiotics or fermented foods to promote a balanced gut microbiome.

If these strategies don’t provide relief, constipation may stem from deeper underlying causes. Addressing gut health at the root level can make a significant difference.

Ready to restore your digestive health? Contact our office for personalized guidance and expert support!

Functional Medicine

Managing Stress: Effective Ways to Calm the Fight, Flight, or Freeze Response

The fight, flight, or freeze response is a survival mechanism that has kept humans alive for thousands of years. However, in today’s world, constant activation of this response can become a health hazard.

Modern stressors, such as work deadlines, family responsibilities, and daily tasks, aren’t life-threatening but still trigger the same stress responses as physical dangers. Prolonged and repeated stress can lead to:

  • Chronic anxiety
  • Mood disorders
  • Immune system suppression
  • Poor sleep

Long-term stress can also contribute to:

  • High blood pressure
  • Weight gain
  • Depression
  • Heart problems
  • Addiction

So, how can we manage stress sustainably?

  • Relaxation Techniques: Incorporate mindfulness, meditation, or breathwork into your daily routine.
  • Exercise Regularly: Physical activity reduces stress hormones and boosts mood.
  • Build Social Connections: Whether it’s a heart-to-heart with a friend or seeking professional advice, connection is key.

Taking steps to manage stress isn’t just about feeling better—it’s about protecting your long-term health. If stress feels unmanageable, reach out to us for holistic solutions tailored to your needs.

Functional Medicine

Magnesium Deficiency: Signs, Causes, and How to Fix It

Magnesium is a powerhouse mineral, essential for over 500 bodily functions!

Yet, many Americans don’t get enough due to dietary deficiencies. Unfortunately, low magnesium levels often go undiagnosed, as symptoms can be vague, and routine tests don’t always detect deficiencies.

Common Signs of Magnesium Deficiency:

  • Fatigue
  • Muscle cramps or weakness
  • High blood pressure
  • Osteoporosis
  • Irregular heartbeat
  • Mental health challenges (such as anxiety or depression)

If any of these symptoms sound familiar, consider functional lab testing to identify potential nutrient gaps. In the meantime, you can naturally boost your magnesium levels by eating nutrient-rich foods like nuts, seeds, whole grains, and legumes.

Don’t leave your health to guesswork—get the answers you need! Functional testing can reveal exactly what your body requires. Reach out today to start your journey to better health!

Nutrition Education

Is a Low-Carb Diet the Answer for PCOS?

Is a Low-Carb Diet the Best Solution for PCOS?

PCOS (Polycystic Ovary Syndrome) affects up to 15% of women worldwide, leaving many searching for dietary solutions like keto or low-carb plans. While these approaches may offer short-term symptom relief, they don’t address the root causes of PCOS. Let’s break it down!

What is PCOS?

PCOS is a hormonal imbalance characterized by elevated testosterone levels, which disrupt overall hormone health. It’s often linked to insulin resistance, inflammation, and metabolic issues, leading to symptoms such as:

  • Acne
  • Excess facial hair
  • Mood swings
  • Heavy periods
  • High blood sugar
  • Inflammation

Can a Low-Carb Diet Help?

Low-carb diets like keto may help stabilize blood sugar levels and reduce inflammation by eliminating refined carbs and sugary foods. However, not all carbs are the enemy! Whole, nutrient-dense carbohydrates play a crucial role in hormone health and energy balance.

Sustainable Strategies for PCOS Management:

  • Limit refined carbs (pastries, white bread, juice) while including whole grains, legumes, and vegetables.
  • Identify inflammatory triggers like dairy, soy, or eggs if symptoms persist.
  • Focus on balanced, nutrient-rich meals that support overall health.
  • Eat smaller, more frequent meals to regulate blood sugar.
  • Prioritize restful sleep—essential for hormone and insulin regulation.

A low-carb diet might be one piece of the puzzle, but managing PCOS often requires a holistic approach that includes nutrition, lifestyle changes, and medical guidance.

Ready to take control of your symptoms?

Let’s find a tailored solution together! Call our office today for expert support.

Functional Medicine

Sugar Overload? Here’s How to Reset and Feel Better Fast

Got a sugar hangover? Let’s get you back on track!

If you’ve been indulging a bit too much and are now feeling the aftermath—headaches, brain fog, skin issues, mood swings, or chronic fatigue—don’t worry. Here are simple yet effective steps to help your body reset without feeling overwhelmed.

  • Cut the sugar: Prioritize proteins, healthy fats, and veggies to balance blood sugar and curb cravings.
  • Stay hydrated: Drinking plenty of water helps flush out toxins and supports overall recovery.
  • Support your liver: Incorporate foods and supplements like milk thistle, dandelion, or beetroot to aid detoxification.
  • Move your body: Gentle exercise reduces inflammation, clears your mind, and boosts energy.

Small, sustainable changes can make a big difference. If your symptoms persist, there may be an underlying issue such as leaky gut or an autoimmune condition. A deeper dive might be needed to uncover the root cause.

Need guidance on gut healing or overcoming sugar cravings? Contact our office for personalized support!

Functional Medicine

The Adrenal Glands: Why They Matter for Your Health

Wondering what your adrenal glands are and how they impact your health?

Your adrenals sit atop your kidneys and play a crucial role in your body’s stress response. These small but powerful glands consist of two parts: the adrenal cortex and the adrenal medulla.

  • The adrenal medulla releases hormones like adrenaline (epinephrine) and noradrenaline (norepinephrine).
  • The adrenal cortex produces cortisol, aldosterone, and DHEA, which regulate stress, metabolism, and more.

Together, these hormones help your body manage stress—but they don’t distinguish between good and bad stress. In today’s fast-paced world, chronic stress can overwork your adrenals, leading to a range of symptoms.

Signs of adrenal stress include:

  • Fatigue
  • Migraines
  • Muscle & joint pain
  • Low energy & body temperature
  • Trouble sleeping
  • Brain fog & poor memory
  • Decreased libido

Feeling off? These could be signs that your adrenals need support.

Reach out to our team to get to the root cause of your symptoms and restore your adrenal health!

Fitness

5 Simple Tips to Elevate Your Fitness Journey

Feeling overwhelmed by the fitness world? You’re not alone! Let’s simplify things with five easy tips to help you level up your fitness journey.

  • Assess Where You Are: Start with a fitness test to identify your strengths and areas for improvement. Set realistic goals based on your current level.
  • Personalize Your Program: Your fitness plan should be tailored to you. Mix things up with yoga, cardio, strength training, or anything that keeps you engaged and focused.
  • Keep It Fun: Fitness isn’t just about hard work—it should be enjoyable too! If boredom kicks in, switch up your routine or try something completely new.
  • Mind Over Matter: Your mindset is just as important as your workouts. Stay connected to your mental health to fuel the physical progress you want to see.
  • Track Your Progress: Whether it’s workout consistency, body fat percentage, or how you feel after each session, tracking keeps you motivated and aware of your improvements.

Every fitness journey is unique—there’s no one-size-fits-all approach! Let’s work together to align your health and fitness goals. Contact us to get started!

Functional Medicine

The Link Between Vitamin D and Oxidative Stress: What You Need to Know

Did you know that over 40% of U.S. adults have insufficient vitamin D levels? This “sunshine vitamin” plays a crucial role in maintaining your body’s internal balance—including its ability to combat oxidative stress.

What is Oxidative Stress?
Oxidative stress occurs when the body struggles to neutralize free radicals—unstable molecules produced during oxygen metabolism. While some oxidative stress is normal and even beneficial, an imbalance can lead to cellular damage and long-term health issues.

Vitamin D and Oxidative Stress: The Connection
Recent research highlights the relationship between vitamin D and thiol/disulfide (T/DS) homeostasis, a key marker of oxidative stress in the body:

  • Thiol: A powerful antioxidant that helps reduce inflammation.
  • Disulfide: The oxidized form, created when oxidative stress is too high.

Studies suggest that individuals with low vitamin D levels tend to have reduced thiol activity and higher oxidative stress, potentially leading to dysfunction. Conversely, sufficient vitamin D supports a healthier antioxidant balance.

How to Support Healthy Vitamin D Levels
You can boost your vitamin D through nutrient-dense foods, sunlight exposure, and high-quality supplements. However, testing and supplementation should always be guided by a licensed professional to meet your unique needs.

Curious about how functional lab testing can uncover hidden imbalances in your health? Contact us today to learn more!

Mindset and Motivation

The Power of Holistic Health: Why Whole-Body Wellness Matters

Holistic health is about seeing the bigger picture! It recognizes that every aspect of your body and well-being is interconnected, and true wellness comes from addressing everything as a whole.

From your mind and body to your environment, all elements work together. When we focus on treating the whole person rather than just isolated symptoms, we unlock the full potential for healing and long-term well-being.

Curious about how a holistic approach can transform your health? Reach out to us today!

Nutrition Education

Exploring the Autoimmune-Friendly Diet: Heal and Thrive

Have you considered trying the autoimmune-friendly approach to eating? This dietary method focuses on reducing inflammation, supporting recovery, and boosting energy levels. While it’s specifically designed to help manage autoimmune conditions and repair leaky gut, it offers incredible benefits for anyone seeking improved overall health!

What to Focus On:

  • Organic, grass-fed meats
  • Wild-caught fish
  • Healthy fats like avocado and olive oil
  • Fermented foods for gut health (hello, kimchi!)
  • A variety of colorful veggies

Including plenty of vegetables can promote healthy gut bacteria, detoxify the liver, and enhance immune system function.

Foods to Avoid:

  • Sugary treats and sweeteners (including honey and agave)
  • High-sugar fruits like watermelon and mango
  • Nightshades such as tomatoes, potatoes, and peppers
  • Mushrooms
  • Grains (e.g., wheat, oats, rice, quinoa)
  • Dairy (milk, cheese, butter, cream)
  • Eggs (usually fine unless you’re on the strict autoimmune protocol)
  • Soy-based products
  • Alcohol
  • Processed and canned foods

The Goal: Lower inflammation and heal from within!

Need personalized guidance on nutrition or autoimmune care? Reach out—we’re here to support you on your journey to wellness!

Nutrition Education

Healthy vs. Harmful Fats: What to Eat and What to Avoid

Which Fats Should You Be Eating?

Not all fats are created equal! In fact, saturated fats aren’t as harmful as once believed—especially when included as part of a balanced diet that’s low in sugar and refined carbs but rich in omega-3s.

On the flip side, consuming too many omega-6 fats, commonly found in vegetable oils, can contribute to chronic inflammation and conditions like fatty liver, arthritis, and IBS. And let’s not forget trans fats—these inflammatory, artery-clogging fats are a definite no-no and should be avoided at all costs!

Healthy Fats to Add to Your Diet:

  • Avocado
  • Grass-Fed Butter & Ghee
  • Coconut Oil
  • Extra-Virgin Olive Oil

Want help identifying the best fats for your lifestyle and health goals? Reach out to our office today—we’re here to support you!

Integrative Medicine

Sleep Smarter: Tips for Restful Nights and Better Health

Getting Enough Quality Sleep Is a Game-Changer!

Did you know that more than 35% of adults get less than 7 hours of sleep per night? The good news is, improving your sleep hygiene can transform your nights—and your days! Here are a few tips to help you get back on track for restful nights:

  • Unplug: Avoid screens at least an hour before bed to let your brain wind down.
  • Stick to a Schedule: Go to bed and wake up at the same time every day to set your body’s internal clock.
  • Create a Cozy Sleep Space: Aim for a dark, cool, and quiet environment.
  • Get Moving: Exercise earlier in the day to promote sound sleep at night.
  • Relax Before Bed: Develop a bedtime ritual you love, such as reading, meditating, or sipping herbal tea.
  • Soak Up Some Sunlight: Exposure to natural light during the day helps regulate your sleep-wake cycle.
  • Limit Caffeine: Avoid caffeine after noon to ensure it doesn’t interfere with your rest.
  • Consider Natural Sleep Aids: Supplements like melatonin, valerian root, or lemon balm can provide extra support.

Sleep is just as vital to your overall health as a balanced diet and regular exercise. If you’re struggling to get quality rest, we’re here to help! Contact our office today to learn about our natural approach and see if it’s the right fit for you.

Detoxification

Unlocking the Power of Glutathione: Your Body’s Master Antioxidant

What Are Antioxidants, Anyway?

Antioxidants are like your body’s natural defense team, working tirelessly to neutralize free radicals and reduce oxidative stress. But what exactly is a free radical? It’s a molecule with an unpaired electron that can wreak havoc at the cellular level.

While vitamin C and vitamin E are some of the most well-known antioxidants, let’s shine a spotlight on the true superstar: glutathione. Often referred to as the “mother of all antioxidants,” glutathione is a powerhouse for detoxification and immune health.

Made from three amino acids—cysteine, glycine, and glutamine—glutathione acts like sticky tape, capturing free radicals, toxins, and heavy metals to help your body eliminate them effectively. It also plays a key role in “fine-tuning” your immune system by supporting the production of essential immune cells.

Your body naturally produces glutathione, primarily in the liver. However, factors like poor nutrition, pollution, stress, and aging can deplete your levels over time.

Want to supercharge your health? Supporting your glutathione levels could make a significant difference. Call our office to learn how we can help you boost this powerful antioxidant naturally!

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