Integrative Wellness Center

Supplements are not a one size fits all. But here are a few go to supplements we use to help with those itchy, watery eyes, stuffy nose and sneezing from seasonal allergies. Quercetin: an antioxidant that is found in foods such as apples and onions. Some studies have shown it can reduce respiratory symptoms from seasonal allergies. You can increase quercetin rich food in your diet or try adding in a supplement, after checking with your healthcare provider. There are a lot ...of good brands that sell quercetin, but one we like to use is NOW brand. Bromelain: the enzyme found naturally in pineapple, has anti-inflammatory properties that can help reduce inflammation particularly in the nose and sinuses. Seasonal Allergy supplement from Nature's Sunshine - we love this one for targeted,nutritional support for relief from seasonal irritants and other airborne substances! Beta Glucan: a form of soluble fiber that’s found in some mushrooms, oats, bran and barley. Studies have shown it helps reduce allergy symptoms by increasing the immune systems T-cell levels. This can be beneficial to help lower the bodies inflammatory response to allergens. If you’d like to learn more about ways to naturally support your body and wellness, we’d love to help. Reach out to us at 724-427-9185 or [email protected] #seasonalallergies #nutritionandwellness #healthandwellness #holistichealth #indianapa #naturalremedies #holistichealing #functionalnutrition #functionalmedicine #naturalremedies #allergyseason #allergyrelief

Sneezing, itchy, watery eyes, sinus pressure? Changing seasons can sometimes be hard on our bodies! Last week we talked about how a healthy liver can help support the body during seasonal allergies. Check out the last 2 posts for liver support. Here are a few additional ways to nourish your body during allergy season: 1. Natural saline nasal spray: we love Xclear brand 2. Humidifier: adding moisture to the air can help moisten nasal passages making it easier to clear. Us...e only when air is dry to avoid creating too much moisture and increasing growth of dust mites. 3. Stinging Nettles- a natural antihistamine, can be used as a hot or cold tea 4. Turmeric & Ginger: both have natural anti inflammatory properties and can help to reduce swelling areas nasal passages and throat. We’re here to help if you need assistance in reaching your health goals! Contact us at 724-427-9185 or [email protected] #indianapa #holistichealth #seasonalallergies #naturalremedies #integrativehealth #holisticlifestyle #healthandwellness

Yesterday we talked about liver health playing an important role in seasonal allergies. Nutrient dense fresh vegetables and fruits high in antioxidants are always a good way to support overall health. Let’s look at some specific foods that can help support your liver when seasonal allergies are in full swing: Green and black tea Bitter herbs and dandelion greens Grapefruit Blueberries... Cranberries Cruciferous vegetables (Broccoli, brussels sprouts, mustard greens) Fatty fish When appropriate, supplements to support liver health can be beneficial, but as always check with your doctor before starting any new supplements to make sure it’s right for you. Artichoke leaf Milk thistle Liveclear II ( from Nutritional Frontiers) Dandelion root We’re here to help if you’d like support with seasonal allergies and ways to improve your overall wellbeing. Feel free to reach out to us at 724-427-9185 or [email protected], we’d love to help you reach your health goals! #nutritionandwellness #indianapa #holistichealth #wellness #seasonalallergies #liverhealth

We love Lemongrass Spa’s anti-aging line of products! They include healing ingredients like argan and avocado oil, vitamin-E and green tea extract. This line includes anti-aging serum, cleansing oil, and gentle face crème. Step 1: Wipe away the day using Anti-Aging Cleansing Oil Step 2: Apply Anti-Aging Oil Serum to nourish and protect Step 3: Lock in moisture with the Gentle Face Crème... Bonus! Use the Jade roller to reduce puffiness and the appearance of fine lines. We can help if you’re looking for specific skin care needs using natural, effective products! Reach out to us at [email protected] or 724-427-9185 #skinhealth #indianapa #holistichealth #nutritionandwellness #cleanbeauty #ingredientsmatter #sensitiveskincare #naturalskincare

Did you know that toxic mold that produces mycotoxins can be found in buildings, air, and foods we eat every single day? These can affect people differently, which is why mold-based illnesses can be hard to diagnose. We often see symptoms of toxic mold exposure present in respiratory challenges, hormonal imbalances, impaired immune, liver, and kidney function. . Mold is a biotoxin that can wreak havoc on your body and mind. There are over 100 symptoms of mold toxicity and o...ne of them is weight gain. . Leptin is a hormone that tells your brain when you have eaten enough. It also regulates caloric intake and expenditure, and fat storage. Mold exposure can lead to Leptin Resistance - which contributes to insulin resistance, fatigue, excess fat and weight gain. . Are you struggling with sleep, stress, gut health, toxin accumulation, or mold? We have helped hundreds of clients feel better and stay better. How can we help you? Reach out to Lisa at 724-427-9185 or [email protected] . #weightlossjourney #weightlosstransformation #weightlosstips #weightlosssupport #weightlossgoals #newyear #newyearsresolution #functionalwellness #functionalwellnessconsultant #functionalmedicine #dietitian #functionalnutrition #holistichealth #holistichealing #holisticlifestyle #holisticmedicine #integrativehealth #integrativewellnesscenter #healthyself #healthandwellness #naturalmedicine #nourishyourbody #nourishyourself #goodhealth #indianacounty #indianapa #lisasmith #feelbetter See more

It's well-known that a diet full of sugar, refined carbs, processed foods, and a lack of sleep and exercise can lead to hormonal imbalances and/or weight gain. But what if you have made the change to a whole food-based diet and have been exercising without seeing the results you've been working hard for? What else could be causing you to gain weight? . TOXINS may be the culprit! . Recent studies show that environmental toxin exposure contributes to weight gain and weight... loss resistance - even when you're working hard. . Synthetic chemicals found in many common household products (even makeup!) and in our environment often wreak havoc on our endocrine system - interfering with hormone balance, increasing inflammation, and even contributing to weight gain. And as you may have already guessed, these toxic chemicals suppress thyroid function which is another contributing factor to weight gain. . And that's not all! Excessive toxin accumulation in our bodies can lead to an estrogen imbalance - which also causes weight gain. . So where can you be on the lookout for these toxins? Personal care products, cosmetics, cleaning products, metal dental fillings, cookware with Teflon and other coatings, plastic food containers and tap water are just a few sources of environmental toxins. . You can minimize your toxic burden with home water filters, air purifiers, having your metal dental fillings replaced (only through a biological dentist though), swapping non-stick cookware with stainless steel, using glass containers in place of plastic ones and swapping out synthetic cosmetics and cleaning products for all-natural ones. A whole food diet will also help ensure your body is getting all the nutrients it needs to thrive. . Exercise is a great way to help your body detoxify, since lots of toxins are released when you sweat. Or sparkle. . If you've been there, done that - have made all the lifestyle changes and want to talk about whether toxins could be affecting your health, we're here to help! Reach out to Lisa at 724-427-9185 or [email protected] . #weightlossjourney #weightlosstransformation #weightlosstips #weightlosssupport #weightlossgoals See more

It's no surprise that a healthy gut is key when it comes to maintaining a healthy weight. Your gut bacteria can affect how foods are digested and produce chemicals that help make you feel fuller, longer. . Studies have shown how gut microbiota or gut flora can influence body weight and inflammation levels. Fascinating, right? Here's how . Two types of bacteria live in your intestines - Prevotella and Bacteroidetes, which play a key role in gut health. Prevotella digests ...fiber and carbohydrates while Bacteroidetes is more prevalent in people who eat more protein and healthy fats. . Sufficient amounts of BOTH bacteria is key. Eating a well-rounded diet full of a variety of whole foods - protein, vegetables, fruits, nuts & seeds, healthy fats, fermented foods and whole grains - is essential for a happy gut and successful weight loss. . Hormonal imbalance related to elevated estrogen levels is becoming more and more common. High estrogen puts you at greater risk of developing certain diseases, such as thyroid disorders. Women, in particular, with too much estrogen can see bloating, swelling, and weight gain. . Intestinal hyperpermeability or leaky gut can lead to lots of different health problems, as we touched on in previous posts and blogs. Besides GI issues, chronic illnesses such as food sensitivities and hormone-related conditions can develop, including thyroid autoimmunity. A sluggish thyroid and stubborn weight gain often go hand in hand. . Healthy digestion including good bowel movements is important for gut health and maintaining a healthy weight for you. Make sure you're eating enough fiber each day. . Your gut bacteria can affect how your food is digested, how fat is stored and whether you feel hungry or full. So healthy gut bacteria truly is key for maintaining a healthy weight. . Have you downloaded your 100% FREE 5 day weight loss meal plan? I've created it to help my clients confidently choose the right foods to jumpstart weight loss. Link in bio. If you have any questions or are interested in a personalized meal plan, reach out to Lisa at 724-427-9185 or [email protected] See more

Did you know that stress can play a major role in your ability to maintain a healthy weight? It can also prevent you from losing weight leftover from last year. Whether it's the result of high levels of the stress hormone cortisol, unhealthy lifestyle habits used to cope with stress, or a combo of the two, there's definitely a connection between stress and weight gain. . Similar to what we experience from lack of sleep, high stress levels can be damaging to the gut and our... overall hormonal health. Our gut health is affected by stressors in our lives - an imbalance in our microbiome may also influence food choices. Hello, sugar cravings! Because sugar supplies your body with the quick energy it thinks it needs, it's often the first thing you reach for when you're stressed. Guilty. . We love a sweet treat every once in a while, but the downside to consuming too much sugar is that your body stores it, especially when under stress. This energy is stored mainly in the form of belly fat, which can be particularly hard to lose. Cue the vicious cycle get stressed, release cortisol, gain weight, crave sugar, eat more sugar, gain more weight. . It's possible to stop this vicious cycle. Being intentional with a schedule and/or daily routine can help you create healthy habits to combat stress-related weight gain. Here are a few ways you can break the cycle of stress and weight gain . Make exercise a priority - Whether you go for a walk during your lunch break or hit the gym after work, moving your body daily helps to reduce stress and promotes healthy weight loss. Incorporate stress-relief activities into daily life - whether you enjoy yoga or find comfort in reading a good book - try adding simple stress relievers such as deep breathing, listening to music, or spend quiet time in prayer. Doing so can reduce cortisol levels and help you manage your weight. Eat healthier comfort foods - it's easy to find comfort in carbs and fats, but they often leave you feeling bloated and unsatisfied. Making sure your pantry is stocked with satisfying foods will make it easier to grab a healthier option during the day. See more

I'm sure you've heard it said a million times - New year, New you. Have you tried lots of different ways to lose weight without lasting results? That can be so discouraging. Let’s shift the meaning a little - New year, New beginnings. . There can be many reasons why you're not seeing the weight loss results you desire. This week we'll zero in on FIVE factors that affect weight gain and what you can do about them in the new year. . SLEEP QUALITY AND WEIGHT GAIN: Did you kno...w that a lack of sleep can cause weight gain and hormonal imbalances? It's true - a good night's sleep is key for regulating the endocrine system, including how we metabolize glucose. . Also, imbalances in cortisol and melatonin - hormones associated with sleep - can really wreak havoc on your sleep cycle making it difficult to get to sleep and stay asleep throughout the night. . When cortisol levels are out of whack, we can start to notice extra weight gain - especially in the belly. It can be a vicious cycle. So what can you do about it? . Aim for 7-8 hours of quality sleep each night. Get to bed by 10pm to keep a healthy sleep cycle and support adrenal health. Essential oils like Vetiver, Bergamot, Frankincense, Lavender, Cedarwood, Chamomile and Ylang Ylang can be helpful. Increase magnesium rich foods like dark chocolate, (yes, please! Just not too late in the day) avocados, legumes, nuts, whole grains and fatty fish, to name just a few. . I've created a 5 day weight loss meal plan that helps you confidently choose the right foods to jumpstart weight loss. Link in bio. If you have any questions or are interested in a personalized meal plan, reach out to Lisa at 724-427-9185 or [email protected] . #weightlossjourney #weightlosstransformation #weightlosstips #weightlosssupport #weightlossgoals #newyear #newyearsresolution #functionalwellness #functionalwellnessconsultant #functionalmedicine #dietitian #functionalnutrition #holistichealth #holistichealing #holisticlifestyle #holisticmedicine #integrativehealth #integrativewellnesscenter #healthyself #healthandwellness #naturalmedicine #nourishyourbody #nourishyourself #goodhealth #indianacounty #indianapa #lisasmith See more