Holistic Wellness Center of The Carolinas

Motivation can come and go, and that’s perfectly normal! 😉

💪 What truly makes a difference is having consistent, sustainable habits that keep you on track, even on the tough days.

Remember, it’s those solid routines that carry you through when motivation wanes. If you need support to build or maintain your healthy habits, we’re here to help! 🥰📞

Do you struggle with chemical sensitivity? 😕

This condition refers to the range of non-specific symptoms that arise after exposure to certain chemicals, biological agents, or physical substances. ☠️ Common symptoms include:

Headaches
Fatigue
Dizziness
Nausea
Skin reactions (itching, rashes)
Congestion or sore throat
Chest pain and breathing issues
Muscle aches
Digestive troubles
Confusion or memory lapses
Mood changes

🛑 The key to managing chemical sensitivity is a multi-faceted approach:

Eliminate Triggers - Identify and remove potential offenders like plastics, fragrances, medications, or food additives. 🚫
Detox - If the source isn’t clear, a safe detox can help rid your body of chemicals and toxins while also revealing the root cause. Detoxing can take various forms, so it’s important to do it safely and effectively. ✨

If you're ready to cleanse and uncover the cause of your symptoms, we’re here to help! 📞 Call our office for guidance on detoxing and tackling environmental toxins.

Canning and pickling have long been used to make out of season produce available year-round. 🤗

Eating local, fresh, organic produce whenever possible is the most sustainable way to support your immune system and a healthy gut microbiome through nutrition. While advances in agricultural techniques and logistics have stopped preserving produce from being a necessity, it's still fun and convenient to try your hand at pickling now and again (especially if you have your own kitchen garden).

Anything can be pickled - but we'll start with a classic cucumber pickle that is easy and delicious! 🥒

You'll need:
- ½ cup white vinegar
- ¾ cup water
- 1 tsp honey
- 4 cloves garlic, smashed
- 1.5 tsp kosher salt
- 4 sprigs fresh dill
- 2 tsp mustard seed
- ½ small white onion, sliced
- ¼ tsp dried coriander seeds
- ½ tsp peppercorns
- 1 large cucumber, cut into spears

Add the vinegar, water, honey, and salt to a small saucepan and whisk.
Bring the mixture to a boil and remove from heat once everything has dissolved.
Next, prepare two clean mason jars.
Divide the fresh dill, mustard seed, white onion, coriander seeds, and peppercorns between the two jars.
Add the cucumber spears.
Carefully divide the vinegar mixture into both jars, making sure that the cucumbers are covered with the liquid.
Let the vinegar mixture cool before covering the jars tightly, then shake the contents of the jar and refrigerate for at least 24-48 hours before sampling. 👍

Adrenal fatigue may not be a recognized medical diagnosis, but the symptoms can feel all too real. 😩 If you’re dealing with:

Body aches
Constant fatigue
Anxiety or nervousness
Sleep troubles
Digestive discomfort
..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 affecting 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 could benefit from herbal, nutritional, or lifestyle changes that 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! 💪

What is your relationship with consistency?

If consistency has held a negative or perfectionistic role in your life, what if you began to shift that perspective to one of adaptability.

Consistency doesn't mean that life won't happen and adjustments won't be needed.

Learning to be sustainably consistent is learning how to stick with your values and letting the implementation adjust over time as you grow and evolve.

✨ Collagen Love ✨

Collagen is the go-to protein for glowing skin, shiny hair, strong nails, and healthy joints and bones. As we age, our natural collagen production slows down, but there are tasty ways to keep it going strong! Here are some delicious ways to boost collagen naturally:

Bone Broth - 🍖 Packed with bioavailable collagen and gut-friendly nutrients to support digestion and overall health.
Skin-On Chicken - Don’t skip the skin! Chicken cartilage is loaded with collagen, no matter the cut. 🍗
Citrus Fruits - Vitamin C is a must for collagen production. Add some lemon to your water or snack on a juicy grapefruit! 🍋🍊
Berries - Full of vitamin C and antioxidants to protect your body from toxins while supporting collagen. 🍓
Egg Whites - Rich in glycine and proline, amino acids that form collagen. 🍳

This is just the beginning! Your collagen needs are as unique as you are, so it’s important to take a holistic look at your diet, lifestyle, and genetics. 🌿 Want personalized guidance? Give us a call today! ☎️💬

Because why worry about one thing when you can worry about everything all at once? 😵‍💫🥴

Staying active is key to maintaining your health and wellness! 💪

The best type of exercise varies from person to person based on their lifestyle and goals. Running, for example, offers fantastic benefits like improved cardiovascular health, stronger bones, and enhanced muscle strength. However, it can also come with a risk of injury if not done correctly. Common running injuries include:

Plantar Fasciitis 👣
Shin Splints 🦵
Achilles Tendinitis 🦶
Pulled Hamstrings 🏃‍♂️

If you’re dealing with any running-related pain, it’s wise to consult a professional. If you’re injury-free, that’s fantastic! Here are some tips to help you run safely and effectively: 👟

Stretch before and after your run. 🧘‍♂️
Keep your gaze forward, not down at your feet. 👀
Position your hands at waist level. ✋
Relax your hands and shoulders. 👐
Avoid bouncing. 🚫
Maintain good posture: shoulders aligned with ears, neutral pelvis, no leaning. 📏

Running is a wonderful way to stay fit! For help with choosing the right exercise or creating routines to support your health, reach out to our office. 🏃‍♀️💫

True power lies in knowing your worth from within. You are not defined by others' opinions or validations. The more you trust and honor yourself, the less you’ll feel the need to seek approval from the outside. 💖✨

Focus on your own growth, your own journey, and let your inner confidence shine. The right people will recognize your light without you having to prove it. 🌿

Trust your worth. You are enough just as you are. 💪💫

Happy Halloween! Enjoy the festivities and be safe 🐈‍⬛👻🦇

It is your job to be what you need for yourself.

By inwardly and outwardly resourcing yourself 🌟

🦴✨ Jumping into better bone health! For those managing osteoporosis, incorporating jumping protocols can be a powerful way to strengthen bones and improve overall fitness. Here’s a few things to consider:

1. High-impact jumps: One study found that premenopausal women who jumped 10–20 times a day for four months, with 30 seconds of rest between each jump, significantly increased their hip bone density. Another study found that daily jumping for 60 seconds for five months increased hip bone density by almost 4% in premenopausal women.

2. Jumping in place: Some recommend jumping in place, coming up a little and landing on the heels. You can also try coming up on your toes and dropping down. You can start with 10–20 jumps and work your way up to 100, then try three sets of 100 three times a week.

3. Vertical jumps: Try performing 10 maximal vertical jumps without shoes on a hard surface, using an arm swing in a countermovement style. Rest for 10 seconds between each jump and do this three days a week. You can start with a handheld support if you feel unstable, and gradually progress the jumps to include multidirectional movements.

Remember to listen to your body as you try these exercises out by paying attention to how your body feels and adjust as needed. 👂

Give our office a call to see how we can help you integrate this way of caring for your body 💪

One of our favorite things about chili is how every recipe is just a little different. This one is a perfect base to get creative with the ingredients!🌶️

1 tbsp olive oil
2 medium onions, diced
2 bell peppers, diced
2 large carrots, peeled and diced
2 celery ribs, diced
3 cloves garlic, minced
2 lbs. ground turkey (swap with mushrooms or two cans of kidney beans if you're plant-based)
1 15 oz. can tomato sauce
1 15 oz. can diced tomatoes
1 6 oz. can tomato paste
2 cups broth (beef, chicken, or vegetable)
1 tbsp chili powder
Season to taste, considering including: fine sea salt, paprika, cayenne pepper, ground cumin, celery seed, ground black pepper

Let's get cooking! 👩‍🍳

Heat the oil in a large dutch oven or pot. Add onions, peppers, carrots, celery, and cook until very softened, about 10 minutes. Add in the garlic and protein and cook until no pink remains. Add the remainder of the ingredients and stir together. Bring up to a boil, then reduce heat to simmer until very thickened - about 1-1/2 to 2 hours, adding more water if necessary. Serve garnished with avocado slices, diced onions, or dairy-free shredded cheese. 🤗

Frizzy haired people unite 💪

Are you a new parent feeling drained or overwhelmed? 😴

It’s natural to feel like you should put your needs last, but taking care of yourself is key to being the best parent you can be. Prioritizing your physical, mental, and emotional health helps you recover from stress and keeps your immune system strong. Here are some tips to boost your wellness:

Let Go of Perfection - Parenting is tough enough. Focus on what’s truly important and let go of the need to do it all perfectly. 💪
Stay Active - Even a short walk can do wonders for your mood, energy levels, and confidence. 🚶‍♂️
Embrace Skincare - Daily self-care and a little pampering can do wonders for both your skin and your stress levels. If possible, treat yourself to a facial! 🌟
Get Quality Sleep - Make sure both you and your child are getting enough rest. Establish bedtime routines, limit screen time, and aim for at least 7 hours of sleep. 💤

🤩 By incorporating self-care into your routine, you’ll not only feel better but also create a happier, more balanced home. 🤩

Need help with wellness practices? Send us a message! 💬

🌿 Building healthy habits is a journey of self-love and growth.

The time it takes to form a habit can vary depending on the individual and the complexity of the behavior, but on average, research suggests it takes around 21 to 66 days to establish a new habit.

However, some habits might take longer, especially if they involve significant lifestyle changes or if they’re more challenging to integrate into your routine.

The key is consistency and patience—sticking with it and gradually reinforcing the new behavior will help solidify it into your daily life.

Remember, it’s not about perfection but progress. Keep going; your future self will thank you. 🌟💚

Are you aware of autoimmune diseases? 🤔

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 autoimmune diseases identified, affecting 1 in 5 people, with a majority being women. Sometimes, symptoms may be present for years or even decades before a diagnosis is made. Keep an eye out for signs like:

🚫 Chronic pain
🚫 Brain fog
🚫 Persistent fatigue
🚫 Digestive issues
🚫 Hair loss
🚫 Unexplained weight changes

The good news? Functional medicine can help! Through lab testing, we can screen for autoimmunity and guide you toward an anti-inflammatory diet, balanced blood sugar, gut healing, toxin reduction, and stress management. All of these steps can help prevent autoimmune diseases, manage symptoms, and get to the root of your health concerns.

Curious how we can support your journey to better health? Drop us a message! 💬🌟

🌱 It’s not always easy, but every small step toward positive change is a testament to your strength and commitment to yourself.

Embrace the journey with compassion and remember, true bravery is found in the pursuit of a better, healthier you. 💪❤️