Clean Living Blog

Year: 2025

Nutrition Education

6 Essential Vitamins for Healthy, Glowing Skin

Your skin is your body’s largest organ and serves as your first line of defense. Just like you nourish your internal organs with healthy food and exercise, your skin also needs proper care to stay radiant, strong, and resilient.

Here are six essential vitamins and minerals to include in your diet for healthy, glowing skin:

  • Vitamin D – The “sunshine vitamin” found in mushrooms, sardines, and eggs. It helps protect your skin from UV damage and supports healing.
  • Vitamin C – A powerful antioxidant that fights free radicals, reducing sun damage and signs of aging. Found in tomatoes, oranges, bell peppers, and strawberries.
  • Vitamin E – Known for its skin-healing and protective properties. Get it from nuts, seeds, and avocados.
  • Zinc – This mineral helps reduce inflammation and supports skin repair. Look for it in beans, nuts, and whole grains.
  • Vitamin A – Supports cell regeneration and sun protection. Found in sweet potatoes, salmon, and spinach.
  • Vitamin K – Helps with healing and reduces puffiness and dark circles. Leafy greens like kale and cabbage are rich sources.

While a balanced diet is the foundation of healthy skin, targeted supplementation may also be beneficial.

Need guidance on what’s right for your skin? Contact our office for personalized support!

Fitness

Kickstart Your Day with a Morning Walk!

A simple morning walk can do wonders for both your body and mind! Whether you’re strolling through your neighborhood or walking as part of your commute, here are five great reasons to start your day on the right foot:

  • Natural Energy Boost – A morning walk can wake you up just as effectively as a cup of coffee.
  • Mental Health Support – Longer walks help reduce stress, ease anxiety, and boost self-esteem.
  • Stress-Free Exercise – Moving early in the day means no pressure to squeeze in a workout later.
  • Support for Weight Goals – Combined with a balanced diet and strength training, walking supports healthy weight management.
  • Stronger Immunity – Regular walks help manage and even prevent chronic health conditions.

These are just a few ways a morning walk can improve your overall health. No matter when or how you move, stay hydrated, listen to your body, and be safe.

Want to discover the best form of exercise for your unique needs? Call our office today for a personalized plan!

Functional Medicine

Why Functional Medicine Focuses on the Root Cause of Your Symptoms

Looking for a different approach to your health? You’ve found it.

In conventional medicine, the focus is often on the “what”—diagnosing conditions like hypothyroidism, diabetes, or high blood pressure and treating them with medications. But in functional medicine, we dig deeper to uncover the “why” behind your symptoms.

Common root causes include:

  • Lifestyle factors, especially poor nutrition
  • Chronic inflammation
  • Gut health issues
  • Hormonal imbalances
  • Undiagnosed autoimmune conditions
  • Chronic infections
  • Genetics
  • Food sensitivities
  • Yeast or bacterial overgrowth
  • …and much more

Functional medicine takes a whole-body approach, examining how your lifestyle, environment, and genetics impact your well-being. Once we identify your unique “why,” we create a personalized plan using natural methods like nutrition, lifestyle changes, and targeted supplements.

Ready for a more customized, in-depth path to wellness? Let’s talk!

Mindset and Motivation

8 Surprising Ways Gardening Boosts Your Mind and Body

Gardening does so much more than make your yard beautiful—it’s a powerful way to support your physical and mental well-being. Whether you’re growing flowers, herbs, or vegetables, here are eight key benefits of spending time in the garden:

  • Keeps you active – Gardening gets you moving, helping build strength and endurance.
  • Sparks creativity – Planning your garden layout and choosing plants engages your imagination.
  • Reduces stress – Connecting with nature has a calming effect on both mind and body.
  • Provides functional exercise – Digging, planting, and weeding improve strength and coordination.
  • Improves flexibility & balance – Gardening enhances mobility and sensory awareness.
  • Supports heart health – Regular physical activity in the garden promotes cardiovascular function.
  • Boosts mood – Sunlight and movement help release feel-good endorphins.
  • Fosters community – Sharing plants, produce, and tips strengthens neighborhood connections.

No matter your skill level, gardening is a wonderful way to nourish your body and soul—one plant at a time. Ready to build a healthy, balanced life? Contact us to learn more!

Functional Medicine

How to Naturally Support Healthy Hormones and Feel Your Best

Hormones play a crucial role in nearly every function of your body!

Produced by your endocrine glands—including the pineal, thymus, thyroid, adrenal glands, pancreas, and pituitary—hormones act as messengers, sending important signals to help your body function properly. For example, insulin and glucagon regulate blood sugar levels: insulin lowers blood sugar, while glucagon raises it, working together to keep things in balance.

However, many factors can affect hormone levels. Some are internal, such as health conditions, while others are external, like poor sleep, high stress, or unhealthy lifestyle habits.

The good news? You can naturally support your hormones and promote balance with a few simple habits:

  • Eat a nutritious, balanced diet
  • Stay active with regular exercise
  • Consider supplementation when needed
  • Get plenty of quality sleep
  • Manage stress effectively

By keeping your hormones in harmony, you can reduce symptoms of imbalance and feel your best every day.

Ready to build a healthy, balanced life? We’re here to help—reach out to learn more!

Functional Medicine

Understanding Gluten Intolerance: Causes, Symptoms & What to Do Next

Did you know that an estimated 18 million Americans live with gluten intolerance every day?

Gluten is a protein found in grains like wheat, rye, and barley. It gives bread, pasta, and other baked goods their structure and texture. However, for some people, the body has difficulty digesting gluten, which can trigger the immune system to release an antibody called IgA—leading to digestive discomfort and other symptoms.

One potential reason for the rise in gluten intolerance is the increased gluten content in modern wheat varieties.

Since there’s no single test to diagnose gluten intolerance, identifying it often involves ruling out other conditions, such as celiac disease.

To feel your best, it’s important to maintain a balanced, nutrient-rich diet with plenty of variety—ensuring you get the essential nutrients your body needs for sustained energy and wellness.

At our office, we take a whole-body approach to health. Instead of masking symptoms, we work to uncover the root cause and support true healing.

Struggling with digestive issues? Let’s talk!

Functional Medicine

Understanding Hashimoto’s & Hypothyroidism

Hypothyroidism, or low thyroid function, affects millions of Americans—with Hashimoto’s disease being the cause in nearly 90% of cases. This autoimmune condition causes the immune system to attack the thyroid, making symptom management difficult, even when taking thyroid medication.

While medication can help maintain thyroid hormone levels, it doesn’t address the underlying immune dysfunction. The good news? By supporting and balancing the immune system, you can reduce flare-ups and promote long-term thyroid health.

Here are key steps to support thyroid healing naturally:

  • Eliminate inflammatory foods, such as gluten and dairy
  • Follow an autoimmune-friendly diet, if needed
  • Repair the gut with targeted nutritional support
  • Stabilize blood sugar levels to support overall health

Taking action to manage autoimmunity now can reduce your risk of developing other chronic conditions in the future.

Curious about how autoimmunity may be affecting you? Contact our office today to learn how we can help!

Nutrition Education

Easy Skillet Black Beans – A Healthy Refried Bean Alternative

Looking for a healthier alternative to refried beans? This easy black bean recipe is perfect for tacos, burrito bowls, taco salads, or even as a flavorful base for soups!

Ingredients:

  • 2 cans black beans, drained and rinsed
  • 1 tbsp tomato paste
  • ¼ cup water (plus more as needed)
  • ½ tsp salt
  • 1 tsp chili powder
  • ½ tsp ground cumin

Instructions:

  1. Rinse the black beans thoroughly using a mesh strainer until the water runs clear.
  2. In a large skillet, combine the beans, tomato paste, water, salt, chili powder, and ground cumin.
  3. Cook over medium heat, stirring regularly to ensure the tomato paste fully dissolves into the water.
  4. Continue to cook for 8–10 minutes, stirring occasionally, until the beans reach your desired consistency.
  5. If the beans become too dry, add 2–4 tablespoons of water, up to ½ cup total.

Serve warm, or store in the fridge for later use!

Functional Medicine

Hormonal Imbalances: More Than Just “Signs of Aging”

Hormonal imbalances are often mistaken for normal aging—but they’re more common than you might think! With over 80 types of hormones in the body, even small imbalances can cause symptoms like weight gain, anxiety, and trouble sleeping. These imbalances are especially prevalent in women but are frequently overlooked or misdiagnosed.

Signs of a Hormonal Imbalance:

  • Irregular periods
  • Mood swings
  • Anxiety or depression
  • Difficulty sleeping
  • Weight gain or trouble losing weight
  • Low energy or brain fog
  • Decreased sex drive
  • Headaches
  • Trouble with blood sugar levels

One major contributor to hormonal imbalances in women is low progesterone, often caused by chronic stress—whether emotional, physical, or environmental.

Functional medicine focuses on identifying and addressing the root cause, not just treating symptoms. Let’s uncover the “why” behind your symptoms and find a natural solution!

Ready to balance your hormones? Contact our office today!

Functional Medicine

Natural Solutions for Chronic Back Pain Relief

If chronic back pain is part of your daily life, addressing it early can make all the difference! Too often, conventional medicine relies on pain medication or surgery—both of which can have serious side effects without addressing the root cause. Instead, let’s explore natural, long-term solutions for relief.

Holistic Care

A practitioner trained in functional medicine can identify the true source of your pain and create a customized treatment plan. This may include chiropractic adjustments, acupuncture, massage therapy, or dietary and lifestyle changes.

Check Your Sleep Setup

A worn-out or overly soft mattress can strain your spine. If you wake up stiff and sore, consider upgrading your mattress or adjusting your sleep position to support better spinal alignment.

Move Your Body (Safely!)

Staying active is essential, but chronic pain can make it challenging. Low-impact exercises like swimming, aquatic therapy, or gentle stretching can help strengthen your back without adding strain.

Chronic pain isn’t something you have to live with! Reach out to our office to find personalized solutions that support long-term healing.

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!

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