Tennessee Center of Integrated Medicine

It's time to grow 🪴

Low vitamin D levels have been linked to thyroid autoimmunity. ☀️

Vitamin D plays a crucial role in regulating insulin and blood sugar levels. When these are out of balance, it can disrupt thyroid hormone production, leading to issues like elevated TSH, hypothyroidism, and increased Hashimoto's or Graves' antibodies.

Here are steps you can take to ensure you're getting enough vitamin D:

🥚 Include foods rich in vitamin A, D3, and K2, such as egg yolks, grass-fed butter, liver, oily fish, and anchovies.
🌞 Aim for 20-30 minutes of sunlight exposure daily to boost natural vitamin D production.
🧬 Consider consulting with your practitioner to check for VDR polymorphism, a genetic mutation that can contribute to low vitamin D levels.

Experiencing symptoms of low thyroid function? Reach out to our office to explore how we can support your health journey! 😊

Try Almond Butter and Apple Slices when you need a quick mid day snack:

🍏 Ingredients:

1 large apple (such as Fuji or Granny Smith)
2 tablespoons almond butter (make sure it's free of added sugars and oils)
A sprinkle of cinnamon (optional)

📋 Instructions:

Wash and core the apple. Slice it into thin wedges.
Arrange the apple slices on a plate.
Serve with a side of almond butter for dipping.
Optionally, sprinkle a little cinnamon over the apple slices for extra flavor.

It doesn't have to be complicated to be delicious ✨

Embrace every phase of your journey. Just like the moon, you are always changing, always shifting. This evolutionary growth is part of your wholeness. For the moon isn't any less of the moon in each of phases, and neither are you 🌙

Did you know a large portion of your immune system is housed in your intestines? 🌿

Issues like heartburn, gas, bloating, or constipation often reflect the state of your entire body. These problems can be traced back to shifts in stomach acid and gastrointestinal flora. Your gut's "flora" is a complex ecosystem of bacteria that needs a perfect balance of "good" and "bad" bacteria to function properly.

Here are some ways to support your digestive health:

🥗 Eat plenty of fiber-rich foods
🧄 Include pre- and probiotics like fermented or pickled foods
🛏️ Get enough sleep
🏃 Exercise regularly
🧘 Manage stress effectively

Since digestive health and immune health are so closely linked, actively caring for your gut is crucial. Need guidance on a natural approach to your wellness? Give our office a call! ☎️

When your friend says they'll be there in 5 minutes and you're definitely not ready! 😂🐶

The nutrition world is filled with 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 certain times, avoid artificial sweeteners, use artificial sweeteners as a healthy alternative... So, who should you be listening to?

👂 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. Tune into your body's signals and follow these straightforward guidelines to find your ideal nutrition plan:

Eat more vegetables 🥗
Limit refined sugar 🍬
Eat healthy fats 🥑

By trusting your gut (literally) and paying attention to your body's needs, you'll develop sustainable eating habits that keep you satisfied and lead to the health results you desire.

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

What is a small choice you can make today that will move you in the direction of the person you want to become? Okay, now take that step 💖

Are you or your partner struggling with infertility? 💔

Many couples face challenges with conceiving or maintaining a pregnancy, and about a third of these cases are due to male fertility issues. Various factors can affect male fertility, including diet.

Here’s how your diet might be impacting fertility:

Not staying properly hydrated 🥤
Not eating enough fresh fruits and vegetables 🍇🥕
Lacking essential fatty acids in your diet 🥜
These factors can influence s***m count, health, and viscosity—all crucial for a successful journey to parenthood. While diet alone may not be the complete solution, it’s a step in the right direction.

Looking for a natural, personalized approach to fertility? Reach out to our team! 👐

Looking for a refreshing meal this week? Try this Avocado and Shrimp Salad that's sure to brighten your day ☀️

🦐 Ingredients:

1 lb cooked shrimp, peeled and deveined
2 ripe avocados, diced
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
Juice of 2 limes
2 tablespoons olive oil
Salt and pepper to taste

📋 Instructions:

In a large bowl, combine the cooked shrimp, diced avocados, cucumber, cherry tomatoes, red onion, and fresh cilantro.
In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
Pour the dressing over the salad and gently toss to combine.

Serve immediately or chill in the refrigerator for a refreshing salad!

We pay for things in all forms, with our money, our time, our patience, our love. When you notice yourself feeling heavy with the weight of everything that is on your plate. Take inventory and see where you can shift things to offer you just 5% more space in your day. And see how this lightens your life 🌟

Actions that are repeated over time gradually become habits, good or bad. 🙊

Passive habits form from exposure to things we eventually get used to, like less oxygen from high altitudes, a sedentary lifestyle from an office job, or eating processed food because it's quick and convenient.

Active habits develop through repeated intention and effort: exercising daily, eating wholesome foods, or managing stress positively. 🥗

Your basal ganglia, structures at the base of the brain, work with your frontal lobe to determine the best course of action for any situation based on your most common and effective responses. These neural pathways are carved out over time with consistent repetition and physical cues signaling the formation of habits.

How can you reframe negative habits and form positive ones? 👍

Lower stress levels: Many negative habits develop as a response to stress.
Become aware of negative habits: Identify these habits and their associated experiences to make mindful changes.
Avoid cues associated with negative habits: Avoiding triggers or situations can weaken and eventually extinguish the habit.
Replace old habits with new ones: Plan ahead! For example, if you have a late-night snacking habit, replace the bag of chips with a bowl of fruit.

💭 Habits are a driving force in our lives, so it's important to be aware of their negative and positive influences.

Struggling with forming positive habits? Our office is here to support you! 📞

In a society that is always on the go, rushing from one thing to the next. It is life changing to remember the power of a pause 💖

Hashimoto’s hypothyroidism affects over 10 million people in the United States! 🤯

Hashimoto’s is the most common cause of an underactive thyroid, also known as hypothyroidism, and occurs when the immune system attacks the thyroid gland, leaving it unable to function properly. Those with Hashimoto's often experience symptoms such as:

Fatigue 💤
Dry skin
Unexplained weight gain ⚖️
Infertility
Hair loss
Constipation
Brain fog 💭
Depression

The causes of autoimmune conditions vary for each individual, with common factors including bacteria, parasites, toxic exposure, stress, or genetics. There are many natural ways to support your thyroid, with lifestyle management being the most sustainable. Simple changes to diet, stressors, and daily activity can go a long way in managing autoimmune symptoms. 😌

Start by cutting out:

⛔ Dairy
⛔ Gluten
⛔ Processed foods
⛔ Refined sugars

Removing these inflammatory foods from your diet may alleviate symptoms, but it's important to address the root cause. Working with an expert and conducting personalized, in-depth testing to uncover what is causing your autoimmunity is the best course of action for long-term health.

Give our office a call to learn more about our approach to wellness! ☎️✨

Kinda like when you don't read the whole email and miss an integral piece of what was said...and of course you don't realize it until after you press send 😯🤦

Let's talk about inflammation 🤔

Inflammatory symptoms exist on a spectrum, ranging from mild to severe. Broadly speaking, there are two main types of inflammation. Short-term, localized inflammation is generally beneficial to the body and occurs when there is an acute problem, such as a splinter or cut. Chronic, high-level inflammation can become problematic as the body is not designed to handle it long-term. This often happens with autoimmune disorders, causing your immune system to attack its own tissue.

🥱 Understanding how inflammation works helps us identify our unique triggers and address problematic inflammation before it becomes chronic. Some signs that inflammation is becoming an issue include:

Constant fatigue 😴
Mood swings
Persistent anxiety 😟
Gut or digestive issues
Trouble sleeping
Difficulty losing weight
Brittle hair and nails

Treat these symptoms as a check engine light! 🚨 Your body is signaling that something is wrong under the hood, and it's crucial to find out what it is. Chronic inflammation can lead to further health complications like heart disease, arthritis, or infections, depreciating your quality of life. 💡

Experiencing symptoms of high-level or chronic inflammation? Call our office to discover the root cause and get back to living a healthier life! 📲✨

Interested in a fresh look at fried rice? Try this paleo Cauliflower Fried Rice recipe - these leftovers are so good! 😋

🧄 Ingredients:

1 medium head of cauliflower, riced
1 tablespoon coconut oil
1 small onion, diced
2 cloves garlic, minced
1 cup mixed vegetables (such as carrots, peas, and bell peppers)
2 eggs, beaten
2 tablespoons coconut aminos
Salt and pepper to taste
Green onions, sliced (for garnish)

📋 Instructions:

Pulse the cauliflower florets in a food processor until they resemble rice.
Heat coconut oil in a large skillet over medium heat.
Add the diced onion and minced garlic, sauté until fragrant.
Add mixed vegetables and cook until tender.
Push the vegetables to the side of the skillet and pour in the beaten eggs. Scramble until cooked through, then mix with the vegetables.
Add the riced cauliflower and coconut aminos. Stir well and cook for 5-7 minutes until the cauliflower is tender.
Season with salt and pepper, garnish with sliced green onions, and serve hot.

Enjoy this quick and easy meal 🍚

Don't miss out on the person you are, wishing you were different.

Instead, embrace who you are today and take small, intentional choices towards a healthier and more vibrant you.

Want some support along the way? Call our office, we're here to help 📞🌟

Do you prioritize flexibility? 🧘‍♂️

🏃 Whether you're a fitness enthusiast or just health-conscious, stretching and nurturing flexibility are crucial! Staying limber offers numerous benefits:

Posture and Balance: Good posture is vital for spine health and alleviates unnecessary ligament pressure, helping prevent arthritis.

Mobility: Flexibility involves muscle stretch, while mobility is about joint range of motion. Stretching your muscles fully promotes joint mobility, which becomes increasingly important with age! 💪

Recovery Time: Exercise causes small muscle tears that, when healed, strengthen the muscle. This process also builds up lactic acid, causing soreness. Stretching enhances circulation, releases lactic acid, and brings in more oxygen to reduce further buildup.

Flexibility also helps with:

Stress Reduction: Stretching, meditation, and breathwork go hand-in-hand. 🧘‍♀️

Injury Prevention: Exercising with tight muscles can cause strains and tears. Keeping them loose enhances elasticity, like a well-stretched rubber band.

Incorporating easy, repetitive stretches into your routine is something everyone can do.

Feeling overly sore after workouts or recovering from muscle injuries? Contact our office to learn how we can support your health! 🙋‍♀️📞

❤️ Happy Independence Day 💙

When you think you'll just close your eyes for a few minutes, and you find yourself like this 3 hours later 🙊

With longer lifespans, we have more time to experience and manage health issues. 🔥 If you haven't been prioritizing your health, extended life can bring new medical concerns or resurface old injuries. Many turn to opioids for relief, worsening the opioid crisis.

🤕 Over 50 million U.S. adults suffer from chronic pain, from mild to debilitating. Fortunately, natural, non-invasive, non-drug treatments can provide relief, regardless of your pain level:

Low-impact exercise: Yoga, water aerobics, or daily walks. Yoga uniquely combines movement with breathwork, calming the body and stimulating the neuroendocrine system.
Thermotherapy: Heat therapy boosts blood flow, soothes stiff joints and muscles, relaxes spasms, and removes bodily toxins. It's excellent for managing chronic pain related to mental stress.
Brace supports: Professional braces protect vulnerable body regions, offering stability, support, and preventing overuse and further damage.

These non-invasive methods are kinder to your body, helping you proactively manage health for years to come.

Experiencing chronic pain and want to take back control? Call our office! ☎️🌿

Keep moving forward, you may find that your strength surprises you at the most unexpected moments ✨

Taking care of yourself is the most loving thing you can do for yourself and for those you love 💕

Did you know as many as 50 million Americans suffer from an autoimmune disease? 🤷

Despite its prevalence, there's still much uncertainty surrounding autoimmune conditions—how they manifest and how to effectively treat them. These diseases occur when the immune system mistakenly attacks its own tissues, with triggers varying from genetics to environmental factors. Some common autoimmune conditions include:

Rheumatoid Arthritis (RA)
Type 1 Diabetes
Celiac Disease
Lupus
Multiple Sclerosis (MS)
Hashimoto’s Hypothyroidism
Graves' Disease
Psoriasis
😭

This immune response sparks inflammation in the body, leading to symptoms. While inflammation is a natural defense mechanism, in autoimmunity, it often becomes chronic and uncontrolled. Managing autoimmune conditions requires addressing chronic inflammation through diet and lifestyle changes.

Are you struggling with one or more autoimmune disorders and seeking guidance on better managing your condition? Our office specializes in personalized care and detailed testing to empower you to reclaim your health!

Drop us a message to start your journey! 🤙

Fill your grocery list with these simple ingredients for paleo Chicken Lettuce Wraps 🥬

🍗Ingredients:
1 lb ground chicken
1 tablespoon olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1 red bell pepper, diced
1/4 cup coconut aminos (soy sauce substitute)
1 tablespoon rice vinegar
1 teaspoon ginger, grated
Salt and pepper to taste
1 head of Bibb or Romaine lettuce, leaves separated
Optional toppings: chopped green onions, sesame seeds, shredded carrots

📋Instructions:
Cook the Chicken:
Heat olive oil in a large skillet over medium heat.
Add chopped onion and minced garlic, sauté until fragrant (about 2-3 minutes).
Add ground chicken, cook until browned and cooked through, breaking it apart with a spoon (about 5-7 minutes).

Add Vegetables and Sauce:
Add diced red bell pepper to the skillet and cook for another 2-3 minutes.
Stir in coconut aminos, rice vinegar, grated ginger, salt, and pepper.
Cook for another 2-3 minutes, allowing the flavors to meld together.

Assemble the Wraps:
Spoon the chicken mixture into the center of each lettuce leaf.
Add optional toppings if desired (chopped green onions, sesame seeds, shredded carrots).

Serve immediately as a light and flavorful meal or appetizer.

Enjoy your Paleo Chicken Lettuce Wraps!

When you walk into the other room wondering why you walked in there...🤔

Are you struggling with worsening symptoms of acne, eczema, or rosacea? 🤔

Skin conditions like rosacea, psoriasis, and eczema affect millions of Americans, often leading them to seek topical skincare solutions. While these can help manage symptoms, it's crucial to address your skin health from the inside out. 😞

Our skin is not just an outer layer—it's our body's largest organ and a key component of our immune system. It's closely linked to our digestion, acting as a barrier to protect us from harmful substances. When skin issues arise, it's often a sign of underlying gut inflammation and permeability, known as 'leaky gut.'

Here are some ways to support gut health and improve your skin's appearance:

Cut down on sweets, sodas, fast, and processed foods.
Identify and eliminate potential food intolerances (like gluten, dairy, soy, grains, or eggs).
Address yeast and bacterial overgrowths.
Stay hydrated, stress less, and prioritize sleep.
If you're dealing with a chronic skin condition or suspect gut health issues, reach out to our office—we're here to help you find holistic solutions! 💖

It's time to play the long game with your health. Take that first step and call our office. We're here to support you on your journey 💙

Feeling frustrated with the limitations of insurance-covered care? 🏥

Whether you're managing a health condition or simply striving for optimal wellness, it's natural to want proactive, preventative care. However, the conventional healthcare system often focuses on reactive treatments rather than proactive approaches to health.

😃 But fear not! Empowering yourself to take control of your health can lead to a happier, healthier life. Here are some steps you can take to start being proactive:

Listen to your body's signals and learn from them. 🧘
Don't hesitate to ask questions and seek understanding. 🤔
Surround yourself with positivity and support. 🌟
Create a personalized wellness plan with achievable goals. 📝
Practice patience and celebrate small victories. 🎉
While change may not happen overnight, maintaining a positive mindset and reducing stress about the future are vital for your healing journey. Advocate for your health and take charge—you deserve a life filled with vitality and well-being!

Ready to embrace a proactive approach to health? Reach out to our office today. 📱