Clean Living Blog

Tagged: nutrition

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.

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!

Functional Medicine

Say Goodbye to Hangry: Tips to Balance Your Blood Sugar and Feel Your Best

How often do you find yourself hangry?

Keeping your blood sugar steady isn’t just about avoiding those grumpy hunger moments—it’s essential for supporting your heart, metabolism, and overall well-being. Balanced blood sugar helps regulate hormones, boosts energy, and creates a solid foundation for feeling your best. So, how can you stay in the sweet spot?

Tips for Balanced Blood Sugar:

  • Choose clean, whole foods: Opt for organic options when possible.
  • Cut out refined sugars: Limit processed carbs to reduce spikes and crashes.
  • Pair your meals wisely: Combine carbs (even healthy ones!) with protein, healthy fats, and fiber.
  • Exercise consistently: Movement supports glucose regulation and overall health.
  • Prioritize rest: Take breaks during the day and aim for quality sleep at night.
  • Manage stress effectively: Use mindfulness, movement, or downtime to keep stress in check.
  • Stay consistent with meal timing: Regular meals help prevent blood sugar crashes.

If you’re feeling hangry, experiencing mood swings between meals, or relying on caffeine to power through the day, it may be time to focus on your blood sugar balance.

We’re here to help! Contact our team, and let’s get you on track for a happier, healthier you.

Nutrition Education

How to Balance Your Hormones Naturally with the Right Diet

Did you know your diet can play a significant role in balancing your hormones?

Hormones are crucial to how we feel, think, and function. They influence everything from mood and sleep to metabolism, libido, and even immune health. When your hormones are out of sync, the effects can lead to fatigue, mood swings, infertility, and more. But here’s the good news—nourishing your body with the right foods can help restore hormonal balance!

Here’s a breakdown of the hormone-boosting foods you need:

  • Protein: Provides essential amino acids your body cannot produce on its own. It’s vital for healthy hair, skin, nails, and keeping you satisfied, preventing overeating.
  • Vegetables: Root vegetables, in particular, are rich in essential vitamins and minerals needed for hormone production. Remember: a colorful plate = a balanced body!
  • Prebiotics & Probiotics: Support gut health, which processes over 20 hormones. A balanced gut = reduced inflammation and improved immune function.
  • Healthy Fats: Crucial for stabilizing estrogen levels, healthy fats also support brain health, bone strength, and mood stability.

Achieving hormone balance isn’t a one-size-fits-all process, but proper nutrition is a game changer.

Ready to take control of your hormonal health?
Contact our functional medicine team today, and let’s get started!

Nutrition Education

Finding the Right Way to Eat: Listen to Your Body

The world of nutrition is full of conflicting advice about the “right way to eat.”

You’ve probably heard it all: eat more fat, eat less fat, cut carbs, only eat certain carbs at specific times, avoid artificial sweeteners, use artificial sweeteners as a healthy alternative… So, who should you trust?

The answer is simple: listen to your body!

Bio-individuality means that what works for you may not work for everyone else—and vice versa. By tuning into your body’s signals, you can create a personalized nutrition plan that supports your unique needs.

Simple Guidelines for Balanced Nutrition:

  • Eat more vegetables.
  • Limit refined sugar.
  • Incorporate healthy fats.

By trusting your gut (literally) and paying attention to what your body needs, you can develop sustainable eating habits that keep you satisfied and help you achieve your health goals.

Need help getting back on track and feeling confident about what you eat? Give us a call to get started!

Functional Medicine

How to Support Your Digestive Health

Did you know that a large portion of your immune system resides in your intestines?

Digestive issues like heartburn, gas, bloating, or constipation often reflect the overall state of your body. These problems can frequently be traced back to imbalances in stomach acid and gastrointestinal flora. Your gut’s “flora” is a complex ecosystem of bacteria that requires the right balance of “good” and “bad” bacteria to function optimally.

Simple Tips to Support Digestive Health:

  • Eat plenty of fiber-rich foods.
  • Include pre- and probiotics, such as fermented or pickled foods.
  • Get enough sleep to allow your body to recover and restore balance.
  • Exercise regularly to support a healthy metabolism and digestion.
  • Manage stress effectively, as chronic stress can disrupt gut health.

Since digestive health is closely linked to immune health, taking care of your gut is essential for your overall wellness.

Need personalized guidance for a natural approach to improving your gut and immune health? Give our office a call to learn more!

Functional Medicine

Managing Chronic Inflammation: How Diet Can Help

Changing your diet may be a powerful way to manage chronic inflammation!

While inflammation is a natural part of the healing process, chronic inflammation can place constant strain on your body and lead to serious health conditions such as:

  • Heart disease
  • Asthma
  • Autoimmune disorders

If you suffer from chronic inflammation, you may have been prescribed medication to address the symptoms without uncovering or treating the root cause. However, extensive research in natural medicine suggests that dietary changes can help lower inflammation and tackle the underlying reasons it persists. The best dietary changes depend on your unique condition, lifestyle, and health factors. Always consult with a professional health practitioner before making significant changes to your diet.

Dietary Changes to Reduce Inflammation

While awaiting professional guidance, here are a few dietary adjustments that may help reduce inflammation:

  • Cut out gluten.
  • Limit or eliminate dairy.
  • Avoid alcohol.
  • Steer clear of junk and processed foods.
  • Focus on whole, organic, and locally-sourced meats and produce.
  • Incorporate fermented foods like kimchi, pickles, or sauerkraut.

There’s no one-size-fits-all solution for treating inflammation. Take an informed and focused approach to your chronic symptoms by consulting with a practitioner who looks deeper into what’s going on beneath the surface.

Contact us today to learn more about how we can support your journey to better health!

Functional Medicine

Struggling with Stubborn Belly Fat?

Struggling with stubborn belly fat? You’re not alone—many women find this to be a challenging area! Our focus is on building strength, balancing hormones, and making healthier choices that align with your unique goals. Remember, looking good is great, but feeling your best is what truly matters.

Here are some tips to promote good health and potentially shed excess weight around your midsection:

  • Manage stress: It makes a big difference!
  • Diversify your workouts: Include strength training, cardio, stretching, and toning.
  • Incorporate healthy fats: Small amounts can help keep you satisfied.
  • Avoid processed foods: Say no to junk and simple carbs like white rice, pasta, and bread.
  • Stay hydrated: Drink plenty of water!
  • Steer clear of inflammatory foods: Reduce your intake of dairy and gluten.
  • Limit alcohol, caffeine, and sugar: Keep these to a minimum for better overall health.
  • Prioritize sleep: Aim for at least 7 hours of quality rest each night and establish healthy sleep habits.
  • Check your hormones: They play a crucial role in your weight journey.

If you’ve tried all these strategies and are still struggling with weight gain, it might be time to consult a practitioner who can assess your hormones. An underactive or overactive thyroid could be contributing to the issue. Functional testing provides a more comprehensive understanding than standard lab tests.

Ready to tackle that stubborn belly fat? Contact our office today to uncover the root cause!

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

Fiber: The Unsung Hero of our Diets!

Let’s give a shout-out to fiber, the unsung hero of our diets!

Here are some ways it helps your body thrive:

  • Fiber keeps your digestive system in check, preventing constipation and promoting regularity. Say goodbye to tummy troubles!
  • Fiber helps control appetite and can aid in maintaining a healthy weight.
  • Fiber slows down the absorption of sugar, helping to keep blood sugar levels steady. It’s a crucial ally in managing diabetes.
  • Fiber is like a heart’s best friend. It can help lower cholesterol levels and reduce the risk of heart disease.
  • Your gut loves fiber! It feeds beneficial gut bacteria, promoting a healthy microbiome.
  • Fiber may reduce the risk of colorectal cancer and other digestive disorders. Your colon says thanks!
  • It aids in toxin removal by keeping things moving smoothly through your digestive tract.

Remember to include plenty of fiber-rich foods in your diet like fruits, vegetables, whole grains, and legumes. Get in touch with our team for a comprehensive nutrition plan that ensures your gut is happy and healthy.

A bowl of whole-grain cereal beside a glass of orange juice, a glass of milk, a spoon, and a plate with a grapefruit half on a wooden table.
Nutrition Education

Functional Nutrition

The Holistic Wholeness Institute has a nutritional team that customizes a comprehensive nutrition program for each patient. We understand that there is no one-size-fits-all diet, so we work with each individual to deliver a tailor-made plan based on their medical conditions and health goals.

“Let Food Be Thy Medicine” – Hippocrates

The Holistic Wholeness Institute’s nutritional plans focus on clean eating and anti-inflammatory foods so patients can feel their best from the inside out. Unfortunately, as many of us have grown up on the Standard American Diet with sugary drinks and processed foods, we have become more prone to disease and harmful practices. According to the CDC, poor nutrition links to life-threatening chronic diseases such as type 2 diabetes, obesity, heart disease, strokes, cancer, and brain dysfunction. However, we can put our health back into our own hands with the power of fueling our bodies with the right foods.

Our team is here to help guide you through:

  • Weight loss: By teaching and implementing healthy lifestyle habits, our team will help you lose weight for the long term. We don’t believe in fad diets or quick fixes. You will be equipped with the knowledge to maintain a healthy weight for the rest of your life. Slimming down is easy with sustainable practices.
  • Healthy Lifestyle Achievement: We touch on all of the pillars of health that go along with nutrition. Finding the equilibrium between good food, exercise, sleep, mindfulness, and community is vital to living a life where you can thrive.
  • Clean Eating, Living, and Detoxification: Leap into a regime that replaces processed foods and sugar with meals filled with anti-inflammatory foods to rid your body from built-up toxins.
  • Positive Mindset Training with Food: Food as fuel. Learn how to develop a healthy relationship with food with mindful habits!
  • Nutrition for Specialized Individuals:
    • Individuals with Fibromyalgia
    • Individuals with Cancer
    • Individuals who Suffer from Headaches and Migraines
    • Individuals with Leaky Gut
    • Individuals with Lyme Disease
    • Individuals with Thyroid Issues
    • Athletes
    • Heavy Metal Detoxification
    • Food Allergies
The Holistic Wholeness Institute’s nutritional plans focus on clean eating and anti-inflammatory foods so patients can feel their best from the inside out

Call us at 732.813.1133 or book an appointment to schedule a consultation with us today! We will dive deeper into your health and wellness goals, discuss any medical concerns, and go over a comprehensive plan to set you on track to help you feel great. Understand that the Holistic Wholeness Institute is not here for a quick fix but rather to set you up with wholesome practices that you can carry with you for the rest of your life.

In the meantime, check out our Clean Living Blog with tips on how you can live a healthy lifestyle. We look forward to hearing from you soon!

Nutrition Education

Gut Health Supercharge: Unleashing the Power of Bone Broth for a Vibrant You!

Bone broth is well known for its gut health benefits.

Bone broth is different from soup stock because of the time that’s spent simmering. The longer the bones and vegetables are allowed to cook, the more nutrients and minerals are pulled from them.

Some of the great ways that bone broth benefits your body include:

  • Heals leaky gut
  • Further protects the lining of your gut
  • Contains glucosamine, which protects your joints
  • Great source of collagen
  • Contains glycine, which promotes better sleep and wards off fatigue
  • Supports a healthy immune system
  • Increases bone strength
  • Supplemental source of amino acids, which are important for muscle recovery and energy

Luckily, there are many ways to incorporate bone broth into your diet – whether you’re a vegetarian, pescatarian, or aren’t sure where to start. Check out this list and try a few to see which suits your lifestyle the best.

For more information on how your gut health affects all other processes in your body, contact our office today!

Nutrition Education

Why is Vitamin D so Important?

Vitamin D is an essential nutrient that supports a number of critical physiological functions in the body.

  • Supporting thyroid health
  • Improving immunity
  • Building strong bones

These are just a few of the key processes vitamin D help support.

It’s arguably one of the most important vitamins for whole-body health, though most people don’t get enough of it. In fact, 29% of U.S. adults are deficient in vitamin D, and an additional 41% are insufficient, even though we can get the vital nutrient through multiple sources (namely: sunlight, food, and supplements).

A deficiency in vitamin D can result in a long list of less-than-ideal physical and mental symptoms, including:

  • Poor bone health
  • Brain fog
  • Weakened immune system
  • Mood swings

In addition to plenty of daytime sunshine, you can get vitamin D from foods like yogurt, eggs, and salmon; you may also need high quality supplementation depending on your diet, lifestyle, or genetic factors. If you rely on food sources for Vitamin D, make sure you aren’t eating anything that triggers inflammation in your body.

Contact our office to see if supplementation is the right choice for you!

Nutrition Education

What are antioxidants?

When people hear the word “free radicals,” they often associate them with harmful substances that damage our bodies. However, there are certain compounds known as antioxidants that play a crucial role in promoting overall health! Antioxidants are substances that help protect our cells from oxidative stress and support various bodily functions.

You can find antioxidants in a variety of foods, including:

  • Berries, such as blueberries, strawberries, and raspberries
  • Dark chocolate
  • Leafy greens, like spinach and kale
  • Nuts and seeds, such as almonds, walnuts, and flaxseeds

Incorporating foods rich in antioxidants into your diet can provide many health benefits:

  • Cellular health: Antioxidants help neutralize harmful free radicals, reducing the risk of cell damage and promoting cellular health.
  • Anti-aging effects: The presence of antioxidants in your diet may help combat signs of aging and support youthful skin.
  • Immune support: Antioxidants contribute to a strong immune system, protecting your body against infections and diseases.
  • Heart health: Studies suggest that antioxidant-rich foods can help maintain cardiovascular health by reducing the risk of heart disease.
  • Cognitive function: Some research indicates that antioxidants may play a role in preserving cognitive function and reducing the risk of age-related decline.
  • Overall well-being: By incorporating antioxidant-rich foods into your daily meals, you can support your body’s natural defense systems and promote a sense of well-being.

If you’re looking for ways to incorporate more antioxidants into your diet, don’t hesitate to call our office today to set up an appointment. We can provide you with guidance and tips on how to boost your antioxidant intake and promote a healthier lifestyle.

Nutrition Education

Dr. Nancy’s Favorite Green Juice

Green juice is simply vegetable juice made from green vegetables. Mix it with carrots or a little fruit to cut the green flavor. Lemons are a great way to remove excess green taste as it can be unpalatable initially for some to drink vegetables instead of eat them.

It is incredibly energizing to start your day with green juice, but sometimes it’s too cold to think about freezing juice on a freezing day. Detox broths are great in winter months. Simply put the green veggies in water and boil, strain the veggies and eat later, sip the broth in the morning. Dr. Nancy’s favorite detox broth is 1 cup parsley, 1 cup celery, 1 cup carrots, 4 cups water, pinch of salt, boil 30 min, strain and sip! Talk to our team if this is right for you. Some individuals are on blood-thinners and cannot have too much Vitamin K. There are other options for you to help give virtually intravenous vitamins to your system. Book a consultation with our expert team today.

Nutrition Education

Green Tea Matcha Latte

Matcha is powdered green tea. You can also consume green tea by using a tea bag in hot water for a similar effect. Green tea and matcha are powerful antioxidants. They’re a great way to wean off acidic coffee if you’re like most Americans that drink too much. It’s anti-cancer and fantastic for Lyme disease.  Green tea can help fibromyalgia and chronic fatigue syndrome as it’s energizing but not anxiety-inducing. Some individuals are recommended to have 1-3 cups per day, some can’t handle any caffeine at all due to anxiety or reflux.  If you have trouble sleeping, avoid caffeine after 12pm or all together.  Talk to our team to see if this superfood is right for you.

Nutrition Education

Sprouts

Sprouts are an amazing adjunct to any diet. They are a super food that’s rich in vitamins, enzymes, life, and antioxidants. They’re easily digested and packed with protein.  Sprouts help fight cancer and are very energizing. Try them on sandwiches, salads, or as a garnish to soups.  They are flavorful and fun! Sprouts help with chelation, which is removal of toxins from the body. Cleaning our body is important as it gets dirty, just like our house does!

Talk to our team about the right sprouts for you as some contain lectins which can be hard to break down for some people. Book a consultation today to learn more.

Nutrition Education

Lemons – A Life Line for Your Health

Lemons are a great part of most healthy lifestyles. They help you to drink more water, help you to avoid retaining water, and help with digestion. They help the gall bladder do its job to break down proteins, fats, and remove toxins! If you don’t have a gall bladder, lemons are a great adjunct for you. 1-3 lemons juiced per day in water or on food is great. If you have reflux, lemons can actually help reduce it by triggering the gastroesophageal sphincter to close. If lemons feel too acidic for you, try licorice, as long as you don’t have high blood pressure.  It can be hard to know if lemons are right for you, but talk to our team to see.  We look forward to helping you to feel your best and customize what’s right for you.

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